Cable Seated High Row (v Bar)

1. Sit at a cable row station with a V-bar attached to the high pulley.
2. Sit facing the machine with your feet braced and knees slightly bent.
3. Grip the V-bar with a neutral grip, palms facing each other, arms extended toward the pulley.
4. Sit up tall with your chest lifted and shoulders back.
5. Brace your core and pull the V-bar toward your upper chest, driving your elbows up and back.
6. Squeeze your shoulder blades together as the bar reaches your chest.
7. Pause briefly for a full contraction through your upper back.
8. Slowly extend your arms back to the starting position under control.

Common Mistakes

• Rounding the upper back: Letting your shoulders round forward during the pull reduces engagement of the upper back muscles. Keep your chest lifted and shoulders back throughout the set.
• Pulling too low on the torso: Bringing the bar down toward the stomach instead of the chest shifts the row's target away from the upper back. Pull toward your upper chest for the intended muscle emphasis.
• Leaning back to move the weight: Using body lean instead of the back muscles to pull the handle reduces the exercise's effectiveness. Keep your torso upright and stable.
• Rushing the eccentric: Letting the bar snap back quickly after the pull cuts the working muscles' time under tension. Extend your arms back slowly and under control.