Cable Seated High Row (v-bar)
Also known as: seated cable high row v-bar
Cable Seated High Row (v-bar) is the middle rung where progress speeds up, using unbroken cable tension to deliver muscle you built on purpose.
How to do Cable Seated High Row (v-bar)
- Sit on the cable machine with your feet flat on the floor and your knees slightly bent.
- Grasp the v-bar attachment with an overhand grip, palms facing each other, and your hands shoulder-width apart.
- Keep your back straight and lean slightly forward from the hips.
- Pull the v-bar towards your torso by retracting your shoulder blades and squeezing your back muscles.
- Pause for a moment at the peak of the contraction, then slowly release the tension and return to the starting position.
- Repeat for the desired number of repetitions.
Cable Seated High Row (v-bar) Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Stretch the return phase before adding weight.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Move the pin one plate once the last rep feels easy.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Step back until the stack never rests at the top.
Common Cable Seated High Row (v-bar) Mistakes
Standing too near the tower so the first inch is slack
Take a step back until the cable is loaded before you begin.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Easier and Harder Than Cable Seated High Row (v-bar)
Swap Cable Seated High Row (v-bar) For
Cable Seated High Row (v-bar) — Frequently Asked Questions
How do you do the Cable Seated High Row (v-bar)?
Sit on the cable machine with your feet flat on the floor and your knees slightly bent. Grasp the v-bar attachment with an overhand grip, palms facing each other, and your hands shoulder-width apart. Keep your back straight and lean slightly forward from the hips. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Seated High Row (v-bar) work?
The Cable Seated High Row (v-bar) primarily targets the lats. It is classified as a back exercise and is performed with a cable machine.
How many sets and reps of the Cable Seated High Row (v-bar) should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Seated High Row (v-bar) good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Cable Seated High Row (v-bar)?
Try the Weighted Pull-up, Barbell Decline Wide-grip Pullover or the Pull Up (neutral Grip). Each trains the lats with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable Seated High Row (v-bar) the same as the seated cable high row v-bar?
Yes. The Cable Seated High Row (v-bar) is also commonly called the seated cable high row v-bar. Different gyms and training programs label it differently, but "seated cable high row v-bar" refer to this same movement.
