Exercise guide · Beginner · Compound

Cable Seated High Row (V-Bar): How to Do It & Muscles Worked

The cable seated high row (v-bar) is a compound exercise targeting the latissimus dorsi, performed on a cable machine using a v-bar attachment. It also engages the biceps, rhomboids, and rear deltoids, making it effective for developing upper back strength and muscle definition.

Primary muscles
Lats
Secondary muscles
Biceps , Traps , Shoulders
Equipment
Cable
Level · type
Beginner · Compound
Demonstration of the cable seated high row (v-bar)
Front view: muscles worked by the cable seated high row (v-bar). Primary: lats. Secondary: biceps, traps and shoulders.
Back view: muscles worked by the cable seated high row (v-bar). Primary: lats. Secondary: biceps, traps and shoulders.
Primary Secondary

How to do the cable seated high row (v-bar)

  1. Step 1: Sit on the cable machine with your feet flat on the floor and your knees slightly bent.
  2. Step 2: Grasp the v-bar attachment with an overhand grip, palms facing each other, and your hands shoulder-width apart.
  3. Step 3: Keep your back straight and lean slightly forward from the hips.
  4. Step 4: Pull the v-bar towards your torso by retracting your shoulder blades and squeezing your back muscles.
  5. Step 5: Pause for a moment at the peak of the contraction, then slowly release the tension and return to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the cable seated high row (v-bar) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Seated High Row (V-Bar) alternatives

More exercises that train the lats as their main target:

More lats exercises

See the best lat exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.