Cable V Grip Seated Low Row

Instructions for proper form

1. Adjust the cable pulley to a low position. 2. Sit on the bench with your feet flat on the floor and knees slightly bent. 3. Grasp the V handle with a neutral grip, ensuring your wrists are straight. 4. Pull the handle towards your abdomen, squeezing your shoulder blades together at the top of the movement. 5. Keep your back straight and chest up throughout the exercise. 6. Slowly return to the starting position without letting the weights touch the stack to maintain tension.

Common mistakes to avoid

1. Using momentum to pull the weight instead of controlled movements. 2. Letting the shoulders rise towards the ears instead of keeping them relaxed. 3. Arching the back or rounding the shoulders during the movement. 4. Failing to engage the core, which may lead to poor stability.

Benefits

Specific benefits of the exercise

The Cable V Grip Seated Low Row primarily targets the Latissimus Dorsi, helping to build back width and strength while also engaging the rhomboids and trapezius for improved upper back structure.

Expected results and timeframe

With consistent practice (3 times a week), you can expect to see increased strength and muscle definition in the back within 4-6 weeks. Improvements in overall upper body strength and posture may also be evident during routine activities..

Who this exercise is best for

This exercise is ideal for beginners looking to strengthen their back muscles, improve posture, and develop overall upper body strength. It is also suitable for individuals engaging in bodybuilding and those seeking rehabilitation for minor back injuries.

Scientific studies supporting its effectiveness

Studies have shown that cable resistance training effectively activates back muscle fibers, contributing to hypertrophy and strength. Cable exercises offer a stable and controlled environment that reduces injury risk while maximizing muscle engagement.

Variations

Beginner modifications

1. Reduce the weight to focus on form. 2. Perform the exercise with one arm at a time to build unilateral strength and address muscle imbalances. 3. Use a resistance band anchored low if cable access is unavailable.

Advanced progressions

1. Increase weight gradually as your strength improves. 2. Perform the exercise with a pause at the peak of each rep for increased time under tension. 3. Add an isometric hold at the contraction for 2 seconds.

Integrations

Complementary exercises

1. Lat Pulldowns 2. Seated Cable Rows 3. Pull-Ups 4. Dumbbell Bent-Over Rows.

Super set recommendations

Pair the Cable V Grip Seated Low Row with Push-ups or Chest Flys for a complete upper body workout focused on both anterior and posterior muscle chains.

Sample workout routines

1. Warm-up: Dynamic stretches 2. Cable V Grip Seated Low Row 3. Lat Pulldowns 4. Bent-Over Dumbbell Rows 5. Face Pulls 6. Cool down with static stretching.

Exercise combinations

Combine with deadlifts or squats for a full-body workout that engages the posterior chain while also focusing on back development.

Best time to do this exercise in your workout

It’s best to incorporate this exercise early in your workout routine when your muscles are fresh, typically after your warm-up, as part of your back training segment.