How to do a cable seated high row(v-bar)

Setup:

1. Cable Machine & Attachment: Position the pulley on the high setting. Attach a V-bar handle to the cable.
2. Seated Position: Sit on the floor or on a low bench facing the machine. Adjust your position so that your arms are fully extended when holding the V-bar, with tension in the cable.
3. Grip: Grasp the V-bar handles with a neutral grip (palms facing each other).
4. Body Position: Keep your knees slightly bent, back straight, chest up, and core engaged.

The Lift:

1. Initiate the Pull: Exhale and pull the V-bar towards your upper chest, leading with your elbows. Keep your elbows high and pointed outward.
2. Squeeze Shoulder Blades: Focus on contracting your upper back muscles (traps, rhomboids) as you pull the V-bar towards you. Hold the contraction briefly.
3. Controlled Return: Inhale and slowly return the V-bar to the starting position, extending your arms. Resist the cable's pull to maintain tension in your back muscles.

Tips:

• Focus on the Upper Back: Concentrate on using your upper back muscles to pull the V-bar, not just your arms.
• Elbow Position: Keep your elbows high and wide as you pull for maximum upper back engagement.
• Chest Up: Maintain an upright posture with your chest lifted throughout the movement.
• Control the Movement: Avoid swinging your torso or using momentum. The movement should be smooth and controlled.