- What muscles does the Cable Seated High Row (V-bar) work?
- This exercise primarily targets the upper and middle back muscles, including the rhomboids, trapezius, and latissimus dorsi. It also engages the biceps and rear shoulders as secondary muscles, making it a great compound movement for overall upper body strength.
- What equipment do I need for the Cable Seated High Row (V-bar) and are there alternatives?
- You’ll need a cable machine with a high pulley and a V-bar attachment, along with a seated bench or platform. If you don’t have access to a cable machine, you can try bent-over rows with dumbbells or a resistance band row as a substitute.
- Is the Cable Seated High Row suitable for beginners?
- Yes, beginners can perform this exercise with proper form and light weight to start. It provides guided movement through the cable track, which helps reduce the risk of injury while learning correct rowing mechanics.
- What are common mistakes to avoid when doing the Cable Seated High Row (V-bar)?
- Common errors include leaning back excessively, rounding the shoulders, and pulling with the arms instead of initiating from the back muscles. Focus on maintaining an upright posture, engaging your core, and squeezing your shoulder blades together at the end of the pull.
- How many sets and reps are recommended for this exercise?
- For general strength and muscle growth, aim for 3–4 sets of 8–12 reps using a weight that challenges you without compromising form. Beginners may start with 2–3 sets of 10–15 reps at a lighter resistance to build endurance and technique.
- What safety tips should I follow when performing the Cable Seated High Row?
- Always keep your back straight and avoid jerking the weight to prevent strain. Use controlled movements, secure your feet, and ensure the cable setting matches your height for optimal alignment during the pull.
- Are there variations of the Cable Seated High Row I can try?
- Yes, you can swap the V-bar for a straight bar or rope attachment to change grip and muscle emphasis. Adjusting seat height or incorporating single-arm high rows can also add variety and help correct muscle imbalances.
