Cable Seated High Row (V-Bar)

RhomboidsTrapeziusCableBeginner
Sit upright on the cable row machine with your feet flat on the floor and knees slightly bent. Hold the V-bar attachment with your palms facing each other. Extend your arms fully in front of you, keeping a slight bend in your elbows. Engage your core and retract your shoulder blades as you pull the V-bar towards your lower chest. Squeeze your back muscles at the end of the movement, then slowly return to the starting position while maintaining control. Repeat for the desired number of repetitions.

How to perform the Cable Seated High Row (V-Bar)

  1. Set up. Set up in a stable, balanced starting position appropriate for the Cable Seated High Row (V-Bar) using your cable.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your rhomboids.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your rhomboids rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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