Cable V-Handle Seated Row
Auto DetectedA horizontal pull performed on a cable machine using a V-handle that targets the lats and middle back to build upper body thickness and strength.
About Exercise
Equipment
Single Cable Machine, V-Bar Cable Attachment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Biceps, Forearms, Lower Back
Accessory Muscles
Abs
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Traps
8/10Mid Traps, Lower Traps
Shoulders
7/10Rear Delts
Biceps
5/10Forearms
4/10Flexors
Lower Back
3/10Erector Spinae
Abs
2/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on the machine with feet secured on the platform and knees slightly bent. Grasp the V-handle with a neutral grip, straighten your back, and extend your arms fully.
- Brace your core and keep your chest upright.
- Pull the handle toward your lower abdomen by driving elbows back.
- Squeeze your shoulder blades together at the peak of the movement.
- Pause briefly before controlling the weight back to the start.
- Allow your arms to fully extend and shoulders to stretch forward.
Coaching Tips
Form Cues
- Drive elbows back
- Chest up
- Squeeze the back
- Control the return
- Shoulders down
Breathing
Exhale as you pull the handle toward your torso; inhale as you extend your arms back to the starting position.
Tempo
3-1-1
Range of Motion
Pull until the handle touches the abdomen; extend until arms are straight and shoulders are slightly protracted.
Safety
Safety Notes
- Maintain a neutral spine
- Avoid jerking the weight
- Stop if you feel sharp lower back pain
Spotting
Not recommended; use machine safeties if available.
Common Mistakes
- Rounding the back
- Leaning back excessively
- Using momentum
- Shrugging shoulders
- Incomplete range of motion
When to Avoid
- Lower back injury
- Shoulder impingement
Flexibility Needed
- Adequate shoulder extension
- Thoracic mobility for retraction
Build Up First
- Basic pulling mechanics
- Core bracing competency
Also known as
V-Bar Row, Close Grip Cable Row, Neutral Grip Cable Row, Seated Cable Row
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