Cable Seated High Row (V-Bar)

Setup

1. 01Attach a V-bar to a pulley set above head height and sit facing the stack.
2. 02Brace the feet and sit tall with the arms reaching up along the cable line.
3. 03Grip the V-bar with a neutral, close grip.
4. 04Take out the slack so the cable is taut before the first rep.

Execution

1. 01Pull the V-bar down and in toward the upper abdomen.
2. 02Drive the elbows down and back close to the sides.
3. 03Squeeze the lats and pull the shoulder blades down and together at the finish.
4. 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.