Seated Row – V-Bar

Learn how to do Seated Row – V-Bar with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 4.5 Lats CableV-Bar

Seated Row – V-Bar is a Cable/V-Bar exercise that primarily targets the Lats. It has a MET value of 4.5, meaning a 70 kg person burns approximately 160 kcal in a 30-minute session.

How to Do Seated Row – V-Bar

How to perform this exercise correctly

1 - Sit down in position, properly place your feet on the platforms.

2 - Lean forward, slightly arching your back and pushing your chest out.

3 - Grab the V-bar. Your arms are fully extended.

Nice, you're in the starting position

4 - While staying in the starting position, pull toward your chest until it makes contact with your abs. At this point, squeeze your lats.


Feel free to rewatch the video to fully understand the movement.

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Muscles & equipment

Primary muscleLats
EquipmentCable Machine

Calorie Calculator

MET 4.5
Estimated burn
160 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Seated Row – V-Bar

Type
Cable exercise
Primary muscle
Lats
Secondary muscles
None
MET value
4.5
Calories (30 min, 70 kg)
≈ 160 cal
Video quality
4K with male and female demonstrations

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Assisted Pull-Up Machine

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Assisted Pull-Up – Neutral Grip
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Assisted Pull-Up – Neutral Grip

  • Guided Machine
Assisted Pull-Up – Supinated Grip
MET 4.5

Assisted Pull-Up – Supinated Grip

  • Guided Machine
Barbell Bent Over Row
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Barbell Bent Over Row

  • Olympic Barbell

FAQ: Seated Row – V-Bar

What muscles does Seated Row – V-Bar work?

Seated Row – V-Bar primarily targets the Lats.

How do you do Seated Row – V-Bar correctly?

How to perform this exercise correctly 1 - Sit down in position, properly place your feet on the platforms. 2 - Lean forward, slightly arching your b

Is Seated Row – V-Bar good for beginners?

Seated Row – V-Bar has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Seated Row – V-Bar?

Seated Row – V-Bar requires: Cable, V-Bar.

What are the benefits of Seated Row – V-Bar?

Seated Row – V-Bar strengthens the Lats, builds functional strength using Cable, V-Bar. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Seated Row – V-Bar?

Similar exercises to Seated Row – V-Bar include Barbell Bent Over Row, Dumbbell Bent Over Row, High Row – Machine, High Row – Pronated Grip Machine. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Seated Row – V-Bar better than Barbell Bent Over Row?

Both Seated Row – V-Bar and Barbell Bent Over Row target the Lats. Seated Row – V-Bar uses Cable, V-Bar, while Barbell Bent Over Row offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Barbell Bent Over Row
MET 5

Barbell Bent Over Row

  • Olympic Barbell
Dumbbell Bent Over Row
MET 4.5

Dumbbell Bent Over Row

  • Dumbbells
High Row – Machine
MET 4.5

High Row – Machine

  • Machine
High Row – Pronated Grip Machine
MET 4.5

High Row – Pronated Grip Machine

  • Machine
Landmine Row
MET 5

Landmine Row

  • Olympic Barbell
  • Landmine

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