Sit and pull a V-grip cable handle toward your midsection with a horizontal rowing motion, emphasizing the upper back.
How to do the V Grip Seated Cable Row#
- Sit with your feet braced on the platform, knees slightly bent, and grasp the V-handle with a neutral wrist.
- Lift and open your chest so your spine stays neutral and your shoulders are down.
- Drive your elbows straight back and pull the handle into your abdomen, initiating the movement from the upper back.
- Hold briefly at full contraction while maintaining scapular retraction.
- Extend your arms slowly to return the handle to the starting position under control.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius)
- Secondary: Biceps (Biceps Brachii), Rear delts (Posterior Deltoid), Traps (Trapezius), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis))
Common mistakes#
- Rounding the lower back during the pull.
- Using a body swing or jerking to generate momentum.
- Leading the movement with the arms instead of the back.
- Allowing the shoulders to shrug up toward the ears.
