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Exercise Lab

V-Grip Seated Row

View Instructions

Equipment

  • Seated Cable-Row Machine

Muscle Groups

  • Back
  • Shoulders

Purposes

  • Latissimus dorsi ("wing" muscles) strength
  • Upper back strength
  • Rear deltoid strength
  • Biceps strength

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Description

  • Seated with your legs slightly bent in front of you, hold the V-handle at abdominal level with straight arms.
  • Keep your chest up and your trunk stabilized.
  • Pull the handle straight back toward your abdomen, keeping the elbows close to your sides.
  • Return slowly forward until your arms are straighten again.

ProTip

  • "Pull" the weight with the latissimus dorsi muscles (the "wings")

Mistakes

  • Leaning back excessively
  • Shrugging the shoulders up as you pull the handles
  • Bending the wrists as you pull the handles