How to do the Cable V-grip Seated Row
Sit with your feet on the footrests and knees slightly bent, holding the V-handle with palms facing each other.
Keep your back straight and chest up, arms extended in front of you.
Pull the handle to your stomach, keeping your elbows close to your sides and squeezing your shoulder blades.
Let the handle return under control without rocking your torso forward.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Rhomboids, mid traps and rear delts hold your shoulder blades in place. Rows, face pulls and reverse flyes build thickness and healthier shoulders.
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