Cable
Alternate Lateral Pulldown
Lats · Back
Intermediate5
Demonstration
BeginnerCompoundCable
Cable Seated High Row (V Bar)
Lats · Back
3
sets
8–10
reps
1m 30s
Rest time
~9
Calories / set
Instructions
- 1
Sit on the cable machine with your feet flat on the floor and your knees slightly bent.
- 2
Grasp the v-bar attachment with an overhand grip, palms facing each other, and your hands shoulder-width apart.
- 3
Keep your back straight and lean slightly forward from the hips.
- 4
Pull the v-bar towards your torso by retracting your shoulder blades and squeezing your back muscles.
- 5
Pause for a moment at the peak of the contraction, then slowly release the tension and return to the starting position.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Lats
biceps
Secondary
bicepsrhomboidsrear deltoids
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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