Exercise guide
Cable Seated Row With V-Bar
- Beginner
- Compound
- Rep-based
- Back
- Upper arms
This compound movement targets the mid-back and lats, using a neutral grip to maximize muscle thickness and improve posture. It effectively engages the trapezius and rhomboids while involving the biceps and rear deltoids as secondary movers.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the bench with your feet firmly on the footrests and a slight bend in your knees.
- Lean forward to grasp the V-bar handle with a neutral (palms facing) grip.
- Sit back with your torso upright, shoulders back, and arms fully extended.
- Maintain a neutral spine with a slight arch in the lower back and your chest puffed out.
How to do it
- Exhale as you pull the handle toward your lower abdomen by driving your elbows back.
- Squeeze your shoulder blades together at the peak of the movement, holding for one second.
- Inhale as you slowly extend your arms back to the starting position, maintaining tension in the lats.
- Keep your torso stationary throughout the movement, avoiding any rocking or swinging.
Form checklist
- Keep your chest up and shoulders depressed (down away from your ears).
- Drive the movement with your elbows rather than pulling with your hands.
- Avoid using momentum or leaning back excessively during the pull.
- Maintain a slight bend in the knees to protect the lower back and stabilize the hips.
Pro tips
- Focus on the mind-muscle connection by imagining your hands are merely hooks and you are pulling entirely from the elbows.
- At the end of the eccentric phase, allow your shoulder blades to protract (spread apart) slightly for a deeper lat stretch before starting the next rep.
Make it harder
- Add a 3-second isometric hold at the point of maximum contraction to increase intensity.
- Perform a slow 4-second eccentric (lowering) phase to increase time under tension.
Frequently asked
- What muscles does the cable seated row with v-bar work?
- The cable seated row with v-bar primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the cable seated row with v-bar?
- The cable seated row with v-bar uses cable.
- Is the cable seated row with v-bar good for beginners?
- Yes. The cable seated row with v-bar is a beginner-friendly movement and a strong foundation to build on.