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
Start
End
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.
