Seated Cable Row (Close-Grip V-Bar)
Constant tension horizontal pull targeting the mid-traps, rhomboids, and lower lats.
3D Visual Form & Technique Demonstration
Biomechanically verified form execution and joint angle cues.
Sit on bench with feet placed on footrests, knees slightly bent. Grasp V-bar handle and sit tall with chest high and shoulders back.
- Primary Muscle: BACK
- Secondary Synergists: BICEPS
- Rest Interval: 75 seconds between sets
Seated Cable Row (Close-Grip V-Bar) Anatomy Activation
Primary motor unit recruitment for back with secondary synergist stabilizers.
Step-by-Step Execution Guide
Sit on bench with feet placed on footrests, knees slightly bent.
Grasp V-bar handle and sit tall with chest high and shoulders back.
Pull handle into abdomen, driving elbows directly behind body.
Squeeze shoulder blades for 1 second, then release smoothly forward.
Common Mistakes & Form Fixes
Excessive rocking forward and back at hips.
Shrugging shoulders upward.
Keep slight bend in knees to protect lower back.
Alternative Exercises & Swaps
If the equipment is occupied or you need a joint-friendly variation, substitute with these approved movements:
