Cable Seated High Row (V-Bar)
Back · Cable · Beginner
How to do it
- Attach a V-bar to a high cable pulley and sit facing the machine with your feet planted and knees slightly bent.
- Grasp the V-bar with a close neutral grip, palms facing each other.
- Sit tall with your arms extended overhead and your core braced.
- Pull the handle toward your upper chest by driving your elbows down and back.
- Pause while squeezing your back, then return the handle overhead under control.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Lats
Secondary: Biceps, Rhomboids, Rear Deltoids
Is your Cable Seated High Row (V-Bar) good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 44 kg |
| Novice | 52.5 kg |
| Intermediate | 61 kg |
| Advanced | 72 kg |
| Expert | 83 kg |
| Veteran | 95 kg |
| Elite | 107 kg |
| Master | 120.5 kg |
| Apex | 134 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Cable Seated High Row (V-Bar).
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Rest 2-4 minutes so each working set stays strong.
Common mistakes
- Letting the weight stack pull you out of position. Keep tension on the cable and return each Cable Seated High Row (V-Bar) rep under control.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your lats.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Cable Seated High Row (V-Bar) FAQ
What muscles does the Cable Seated High Row (V-Bar) work?
The primary target is lats. It also involves biceps, rhomboids, rear deltoids while you keep the movement controlled.
How many sets and reps should I do for the Cable Seated High Row (V-Bar)?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Cable Seated High Row (V-Bar) strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
