Back · Cable machine

Cable Straight Back Seated Row with V-Bar

The cable straight back seated row with a V-bar is a compound horizontal pulling exercise designed to build back thickness and pulling strength. It primarily targets the latissimus dorsi, rhomboids, and middle trapezius, fitting seamlessly into the middle of any pull or back workout.

Muscles: Back
Equipment: Cable machine
Type: Strength
Animation: Women

How to do it

Attach a V-bar to the low pulley of a cable machine.
Sit on the bench or seat with your feet firmly placed on the footrests, knees slightly bent.
Grab the V-bar handles, keeping your hands shoulder-width apart, palms facing each other.
Lean slightly forward from the hips, maintaining a straight back and a neutral spine.
Pull the V-bar towards your torso, bringing your elbows back while squeezing your shoulder blades together.
Keep your elbows close to your body as you row the V-bar.
Pause briefly when the V-bar reaches your torso, then slowly return to the starting position, fully extending your arms.
Repeat for the desired number of repetitions.

Common mistakes

Swinging your torso back and forth uses momentum to move the weight and strains the lower back.
Flaring your elbows out wide shifts tension away from the lats and compromises the natural close-grip pulling path.
Rounding your spine under load places excessive shearing stress on the spinal discs.
Shrugging your shoulders upward during the pull shifts the workload into the upper traps instead of the middle back.

Tips

Initiate the row by retracting your shoulder blades before driving your elbows backward.
Pull the V-bar toward your lower abdomen while keeping your elbows tight against your ribs.
Control the return phase to fully stretch the lats without letting your torso collapse forward.

Sets and reps

Perform 3 to 4 sets of 8 to 12 repetitions for muscle growth, or 12 to 15 reps for muscular endurance, resting 60 to 90 seconds between sets.

Muscles worked

Cable Straight Back Seated Row with V-Bar: back

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

What muscles does the V-bar seated cable row work?

The primary targets are the latissimus dorsi, rhomboids, and middle and lower trapezius, with the biceps, rear deltoids, and forearms acting as supporting movers.

How can I avoid lower back strain during this exercise?

Keep your knees slightly bent, brace your core, and lock your torso in an upright position rather than swaying during the movement. If sharp pain occurs, stop immediately and consult a professional.

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