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Seated Cable High Row (V-Bar)
A seated row from a high pulley using a V-bar, pulling on a downward diagonal that loads the lats hard through a pulldown-like line with a rowing finish.
BackCableHigh-to-low pull
GoLightWeight mediacable-seated-high-row-v-bar
Demonstration coming soon
Primary
Latissimus dorsi
Secondary
RhomboidsRear deltoidsBicepsMiddle trapezius
Equipment
Cable
Pattern
High-to-low pull
Setup
- 01Attach a V-bar to a pulley set above head height and sit facing the stack.
- 02Brace the feet and sit tall with the arms reaching up along the cable line.
- 03Grip the V-bar with a neutral, close grip.
- 04Take out the slack so the cable is taut before the first rep.
Execution
- 01Pull the V-bar down and in toward the upper abdomen.
- 02Drive the elbows down and back close to the sides.
- 03Squeeze the lats and pull the shoulder blades down and together at the finish.
- 04Return along the same diagonal to a full overhead reach.
Checkpoints
- -The pull follows one straight diagonal from pulley to upper abdomen.
- -Torso stays tall with at most a slight fixed lean back.
- -Elbows stay tight to the ribs during the drive.
- -Shoulders stretch long at the top without the trunk collapsing forward.
Common mistakes
- -Rocking the torso back and forth to build momentum.
- -Pulling the bar to the chest with flared elbows.
- -Letting the shoulders shrug up at the stretch.
- -Shortening the overhead reach as fatigue builds.
Programming notes
- -Use 3 to 4 sets of 8 to 12 reps as a lat-focused pull between vertical and horizontal planes.
- -Good substitute when a session already includes heavy pulldowns and low rows.
- -Control the eccentric for 2 seconds to keep the diagonal line honest.
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