Seated Cable Row - V Grip (Cable)
Complete guide to Seated Cable Row - V Grip (Cable). Learn proper form, technique, and execution. Targets Back — Upper Back, Middle Back. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Seated Cable Row - V Grip (Cable)
Attach a V-grip handle to the low pulley of a cable machine and sit on the bench with your feet on the footrests.
Grab the V-grip handle with both hands and sit tall with a slight bend in your knees.
Your arms should be straight and your back flat.
Bring your shoulders back, engage your abs, and take a breath.
Pull the handle toward your lower abdomen by driving your elbows back, squeezing your shoulder blades together at the top and exhale.
Slowly extend your arms back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |