Seated Cable Row (V-Handle)

The staple horizontal pull — builds back thickness, lat development, and rowing strength with consistent tension throughout the movement

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⚡ Quick Reference

Aspect	Details
Pattern	Horizontal Pull
Primary Muscles	Lats, Rhomboids, Traps
Secondary Muscles	Rear Delts, Biceps, Erector Spinae
Equipment	Cable Machine, V-Handle Attachment
Difficulty	⭐ Beginner
Priority	🔴 Essential

Movement Summary

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🎯 Setup

Starting Position

1. Cable position: Set cable pulley to low position (near floor)
2. Attachment: Secure V-handle (close-grip neutral handle) to cable
3. Seat position: Sit on bench/seat with chest pad if available
4. Foot placement: Feet firmly planted on footplate, knees slightly bent
5. Starting posture: Torso upright or slight forward lean (10-15°), chest up
6. Grip: Neutral grip (palms facing each other), hands close together on V-handle
7. Arms: Start with arms fully extended, feeling stretch in lats

Equipment Setup

Equipment	Setting	Notes
Cable Pulley	Low position	Bottom of machine
V-Handle	Securely attached	Check connection before loading
Footplate	Stable position	Feet flat, knees slightly bent
Weight Stack	Start light	Master form before adding weight

Setup Cue

"Chest up, shoulders back, slight lean forward — create tension before you pull"

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🔄 Execution

The Movement

🔧 Setup Phase

What's happening: Establishing proper position and tension

1. Sit tall with chest up, feet firmly on footplate
2. Grip V-handle with neutral grip (palms facing)
3. Arms fully extended, feel stretch in lats
4. Core engaged, slight forward lean from hips
5. Shoulders pulled down and back (depressed scapula)

Tempo: Controlled setup

Feel: Tension in lats, stable lower body, ready to pull

⬅️ Pull Phase

What's happening: Rowing the handle to your torso

1. Pull handle toward lower abdomen/sternum
2. Lead with elbows, drive them back behind torso
3. Squeeze shoulder blades together at end
4. Keep torso stable (minimal lean back — 10° max)
5. Breathing: Exhale as you pull

Tempo: 1-2 seconds (controlled, powerful)

Feel: Lats and mid-back squeezing, shoulder blades retracting

Critical: Pull with your back, not just your arms

🔝 Peak Contraction

What's happening: Maximal back engagement

1. Handle at lower chest/upper abdomen
2. Elbows behind torso line
3. Shoulder blades fully retracted (squeezed together)
4. Hold for 1 second
5. Chest proud, don't round forward

Common error here: Using momentum instead of muscle contraction

➡️ Return Phase

What's happening: Controlled release back to start

1. Slowly release the handle forward
2. Maintain torso position (don't collapse forward)
3. Extend arms fully, feel lat stretch
4. Keep tension — don't let weight slam down
5. Breathing: Inhale as you extend arms

Tempo: 2-3 seconds (controlled eccentric)

Feel: Lats stretching under tension

Note: The stretch at the bottom is crucial for full lat development

Key Cues

Primary Cues

• "Pull to your belly button" — proper row trajectory
• "Elbows back, squeeze shoulder blades" — engages back, not just arms
• "Chest up, stay tall" — prevents rounding and maintains tension

Tempo Guide

Goal	Tempo	Example
Strength	1-0-2-0	1s pull, no pause, 2s return, no rest
Hypertrophy	2-1-3-0	2s pull, 1s squeeze, 3s return, no rest
Muscle Endurance	1-0-1-0	1s pull, no pause, 1s return, continuous

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Lats	Shoulder extension, arm adduction	████████░░ 85%
Rhomboids	Scapular retraction (squeezing shoulder blades)	█████████░ 90%
Mid Traps	Scapular retraction and stabilization	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Rear Delts	Horizontal shoulder extension	██████░░░░ 60%
Biceps	Elbow flexion	██████░░░░ 65%
Erector Spinae	Torso stabilization	█████░░░░░ 50%

Stabilizers

Muscle	Role
Core	Maintains upright torso position
Forearms/Grip	Holds handle throughout movement

Muscle Emphasis

To emphasize lats: Pull lower (toward belly button), slight torso lean back at contraction To emphasize mid-back (rhomboids/traps): Pull to sternum, focus on squeezing shoulder blades To reduce bicep involvement: Focus on pulling with elbows, use lighter weight with perfect form

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Excessive torso rocking	Leaning way back on each rep	Uses momentum, reduces back tension	Keep torso stable, 10° max lean
Shrugging shoulders	Lifting shoulders up toward ears	Overworks traps, neck strain	"Shoulders down and back" — depress scapula
Pulling with arms only	Biceps doing all the work	Misses back development	Lead with elbows, think "drive elbows back"
Incomplete range of motion	Not fully extending or retracting	Partial muscle development	Full arm extension, full scapular retraction
Rounding lower back	Slouching forward at bottom	Lower back strain	Brace core, maintain neutral spine

Most Common Error

Using momentum instead of muscle — rocking back and forth to move weight. Reduce weight, control the movement, and feel your back working.

Self-Check Checklist

• Torso stays mostly upright (minimal rocking)
• Shoulders stay down and back (not shrugged)
• Feel the contraction in back, not just arms
• Full range of motion — arms fully extended and fully contracted
• Controlled tempo on both pull and return

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🔀 Variations

By Attachment Type

V-Handle (Standard)

Aspect	Details
Grip	Neutral (palms facing), close together
Best For	Overall back development, beginners
Emphasis	Balanced lat and mid-back activation
Range of Motion	Fullest ROM for neutral grip

Wide Bar

Aspect	Details
Grip	Overhand (pronated), shoulder-width or wider
Best For	Emphasizing mid-back and rear delts
Emphasis	Rhomboids, mid traps, lat width
Range of Motion	Slightly reduced due to wider grip

Key difference: More horizontal abduction, greater scapular retraction emphasis

Rope Attachment

Aspect	Details
Grip	Neutral grip, ends of rope
Best For	Peak contraction, rear delt involvement
Emphasis	Allows greater scapular retraction
Range of Motion	Can pull past torso by separating rope

Key difference: Ability to "split" the rope at peak for maximal contraction

By Body Position

Seated (Standard)

Variation	Change	Why
Upright torso	90° torso angle	Maximum lower lat engagement
Slight lean	10-15° forward lean at start	Increased lat stretch
Chest supported	Use chest pad if available	Eliminates momentum, pure back work

Single-Arm Variation

Variation	Change	Why
One arm at a time	Use single handle	Fix imbalances, greater ROM
Standing single-arm	Stand with staggered stance	Core stability, rotational control

By Training Focus

Focus	Modification	Purpose
Strength	Heavier weight, 6-8 reps	Build pulling power
Hypertrophy	Moderate weight, 8-12 reps, slow tempo	Maximize muscle growth
Endurance	Light weight, 15-20 reps	Muscular endurance, metabolic stress
Mind-Muscle	Very light, 12-15 reps with pauses	Improve back activation

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	3-4	6-8	2-3 min	Heavy	1-2
Hypertrophy	3-4	8-12	90s-2min	Moderate	2-3
Endurance	2-3	15-20	60-90s	Light	3-4
Mind-Muscle	3	12-15	90s	Light-Moderate	3

Workout Placement

Program Type	Placement	Rationale
Pull day	First or second exercise	Primary horizontal pull
Back day	After vertical pulls	Horizontal movement after pull-ups/lat pulldowns
Upper body day	Mid-workout	After compounds, before isolation
Full-body	Pull movement slot	Balanced with push and legs

Programming Note

Seated cable rows work well after vertical pulling (pull-ups, lat pulldowns) to hit the back from a different angle. The constant cable tension makes them excellent for hypertrophy work.

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1-2x/week	3 sets, focus on form
Intermediate	2x/week	3-4 sets, vary rep ranges
Advanced	2-3x/week	4-5 sets, include variations

Progression Scheme

Progressive Overload

Focus on feeling the back work before adding weight. Better to use less weight with perfect form than heavy weight with poor execution. Add 5-10 lbs when you can complete all sets with 1-2 RIR.

Sample Progression

Week	Weight	Sets x Reps	Notes
1	100 lbs	3x10	Establish baseline
2	110 lbs	3x10	Add 10 lbs
3	120 lbs	3x10	Add 10 lbs
4	90 lbs	3x12	Deload week, higher reps
5	130 lbs	3x10	Continue progression

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Machine Row	True beginner, learning rowing pattern
Band Row	Home setup, rehab, very light resistance
Chest-Supported Cable Row	Need to eliminate lower back involvement

Progressions (Harder)

Exercise	When Ready	Link
Single-Arm Cable Row	Can row bodyweight for 3x10 with control
Barbell Row	Ready for free weight rows, have good bracing
Pendlay Row	Want explosive pulling power

Alternatives (Same Goal, Different Movement)

Free Weight Rows

Alternative	Equipment	Good For
Barbell Row	Barbell	Overall back mass, strength
Dumbbell Row	Dumbbells	Unilateral work, fixing imbalances
T-Bar Row	T-bar or landmine	Back thickness, supported position

Machine Options

Alternative	Equipment
Hammer Strength Row	Plate-loaded machine
Chest-Supported Row	Incline bench, dumbbells

Bodyweight/Minimal Equipment

Alternative	Equipment
Inverted Row	Bar or rings
Band Row	Resistance band

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Lower back pain	Torso flexion/extension under load	Use chest-supported variation, lighter weight
Shoulder impingement	Overhead or extreme retraction	Reduce ROM, focus on pain-free range
Bicep tendonitis	Elbow flexion under load	Use lighter weight, focus on back not arms
Wrist pain	Gripping handle	Try different attachment, use wrist wraps

Stop Immediately If

• Sharp pain in lower back (not muscle fatigue)
• Shoulder pain during pulling motion
• Numbness or tingling in arms/hands
• Inability to maintain neutral spine

Injury Prevention

Strategy	Implementation
Proper setup	Feet firmly planted, core braced before pulling
Control the weight	No jerking or momentum — smooth pull and return
Don't overextend	Keep torso stable, don't lean way back
Progress gradually	Add weight only when form is perfect
Warm up	Light sets before working weight

Common Pain Points

Pain Location	Likely Cause	Solution
Lower back	Excessive torso rocking, poor core stability	Reduce weight, engage core, minimize lean
Shoulders	Shrugging, poor scapular control	Depress shoulders, retract scapula properly
Biceps	Pulling with arms instead of back	Focus on elbow drive, lighter weight
Wrists	Overgripping, poor handle position	Relax grip slightly, try different attachment

Most Common Issue

Lower back strain from momentum — using a rocking motion to move weight instead of controlled muscle contraction. Always prioritize control over load.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Extension/Adduction	90-120° movement	🟡 Moderate
Elbow	Flexion/Extension	0-140°	🟢 Low
Scapula	Retraction/Protraction	Full ROM	🟡 Moderate
Spine	Stabilization (minimal movement)	Neutral position	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full extension	Can pull elbows behind torso	Shoulder mobility work, stretching
Scapula	Full retraction	Can squeeze shoulder blades together	Scapular control drills
Thoracic spine	Extension	Can sit upright with chest up	Thoracic mobility, foam rolling

Joint Health Note

Seated cable rows are generally very joint-friendly. The cable provides constant tension without joint-stressing momentum. Focus on controlled movement through full ROM for optimal joint health.

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❓ Common Questions

Where should I pull the handle — high or low?

Pull to your lower chest or upper abdomen (sternum to belly button area). Pulling too high (to neck) can cause shoulder issues. Pulling lower emphasizes lats; pulling slightly higher emphasizes mid-back and traps.

How much should I lean back?

Minimal — about 10-15° max. Start with a slight forward lean, pull to upright or slightly back. Excessive leaning back (45°+) turns this into a momentum exercise instead of a controlled row.

Should I feel this in my biceps or back?

Primarily in your back (lats, rhomboids, traps). You'll feel some bicep activation, but if your biceps are burning out, you're pulling too much with your arms. Focus on driving elbows back and squeezing shoulder blades.

V-handle vs. wide bar — which is better?

Neither is universally better:

• V-handle (neutral grip): Better for overall back development, longer ROM, more lat engagement
• Wide bar: Better for mid-back emphasis, rhomboids, and rear delts

Use both in your training for complete development.

Can I do this standing?

Yes, but it becomes a different exercise (standing cable row). Standing requires more core stability and allows rotation, which is beneficial for athletes. Seated is better for isolating the back muscles with less fatigue.

How do I prevent lower back pain?

1. Keep core engaged throughout
2. Minimize torso rocking (stay mostly upright)
3. Don't round your lower back at the stretched position
4. Use weight you can control without momentum
5. Consider a chest-supported variation if pain persists

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📚 Sources

Biomechanics & Muscle Activation:

• Fenwick, C.M. et al. (2009). Comparison of Different Rowing Exercises — Tier A
• Lehman, G.J. et al. (2004). Rowing Variations and Back Muscle Activation — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• NSCA Essentials of Strength Training — Tier A
• Schoenfeld, B. (2021). Science and Development of Muscle Hypertrophy — Tier A
• Renaissance Periodization — Back Training — Tier B

Technique:

• Stronger by Science — Greg Nuckols — Tier B
• Jeff Nippard — Back Training Fundamentals — Tier C
• AthleanX — Rowing Technique — Tier C

Safety:

• McGill, S. (2015). Low Back Disorders — Tier A
• NSCA Position Statement on Injury Prevention — Tier A

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For Mo

When to recommend this exercise:

• User wants to build upper back mass and thickness
• User needs a beginner-friendly horizontal pulling movement
• User has access to cable machine
• User wants constant tension throughout the movement (great for hypertrophy)

Who should NOT do this exercise:

• Acute lower back injury → Suggest chest-supported row variation or Machine Row
• No access to cable machine → Suggest Dumbbell Row or Barbell Row
• Severe shoulder issues → Assess pain-free ROM first, may need Band Row

Key coaching cues to emphasize:

1. "Chest up, shoulders down and back"
2. "Pull to your belly button, drive elbows behind you"
3. "Squeeze your shoulder blades together at the end"
4. "Control the return, don't let the weight pull you forward"

Common issues to watch for in user feedback:

• "I feel it all in my biceps" → Cue to focus on elbow drive, reduce weight
• "My lower back hurts" → Check for excessive torso rocking, ensure core bracing
• "I don't feel my back working" → Reduce weight, use lighter load with pauses and squeezes
• "Should I lean back?" → Cue minimal lean (10° max), focus on muscle not momentum

Programming guidance:

• Pair with: Vertical pulls (pull-ups, lat pulldowns), vertical push (overhead press)
• Avoid same day as: Not much — very versatile exercise
• Typical frequency: 2x per week for most programs
• Place after vertical pulling or as primary horizontal pull

Progression signals:

• Ready to progress when: 3x12 with perfect form, strong back contraction, 1-2 RIR
• Regress if: Can't maintain upright torso, feeling it only in arms, lower back pain
• Consider variation if: Want more challenge → try single-arm, rope, or wide bar variations

Red flags:

• Excessive torso rocking (more than 15° lean back) → momentum dependency
• Rounded lower back at stretched position → core weakness or too much weight
• Shoulder shrugging throughout → poor scapular control, need lighter weight
• No back contraction felt → mind-muscle connection issue, need technique work

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Last updated: December 2024