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Seated Cable Row - V Grip (Cable)

A horizontal pull with your torso supported by your own position rather than by your lower back.

• Upper back
• Cable
• Weight and reps

What it works

Upper back and lats, with the rear shoulders and biceps assisting. Because you are seated and the load is horizontal, the lower back does far less than in a bent over row, which makes this a good way to add pulling volume without adding fatigue.

Setup

1. Sit down and place your feet on the platform with your knees slightly bent. Do not lock them straight.
2. Take the V handle and slide back until your arms are straight and there is tension on the stack with the weights still lifted clear.
3. Sit tall with your chest up and a natural curve in your lower back.
4. Your torso stays roughly upright throughout, give or take a small amount of forward lean at the bottom.

The movement

1. Let your shoulder blades travel forward at the start of each rep, so your back stretches slightly. Keep your lower back position, though.
2. Pull your shoulder blades back and down first, then row the handle to your abdomen, driving your elbows back close to your sides.
3. Touch your torso somewhere around the navel and squeeze your shoulder blades together for a moment.
4. Return under control, letting your arms straighten and your shoulder blades come forward again.
5. Keep the movement smooth in both directions. The return is training too.

Common mistakes

• Rowing with your torso: leaning back to pull and forward to return means your body is moving the weight, not your back. Pick a torso angle and hold it.
• Rounding forward at the bottom: a stretch through the upper back is fine. Collapsing your lower back is not.
• Cutting the range short: let the arms straighten fully at the bottom and pull all the way in at the top.
• Shrugging: elbows drive back, shoulders stay down.
• Locking the knees: keep a small bend so your hamstrings are not fighting the movement.

Variations and alternatives

The barbell bent over row loads the whole body far more and allows more weight. A wide grip bar on the same machine shifts emphasis towards the upper back and rear shoulders. Single arm cable rows let you work one side at a time through a longer range.

If a movement causes pain rather than ordinary training effort, stop and speak to a qualified professional. Programming context for this lift is in how training programs are built.