Seated Cable Row - V Grip (Cable)
Trains the upper back. You need a machine. 15 of our free programs use it, across 56 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Seated Cable Row - V Grip (Cable)
These numbers are counted from the programs themselves, not averaged off the internet.
15of our 50 programs use it
3×8–12the shape they run most (20 sessions)
1:00typical rest between sets
3finish with an AMRAP set
1set the weight off your training max
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Arnold Split | Chest & Back | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| DoggCrapp (DC Training) | Workout A — Push / Back | 1×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Dorian Yates HIT | Back, Rear Delts & Biceps | 1×10 @ 50% 1×8–10+ RPE 10 AMRAP | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| German Volume Training (GVT) | Day 1 — Chest & Back | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| GZCL UHF | Squat | 5×12–15+ AMRAP5×10–12+ AMRAP+3 more on the program page | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| GZCL: Jacked & Tan 2.0 | Lower — Deadlift | 1×15 3×15+ AMRAP1×12 3×12+ AMRAP+3 more on the program page | Fixed weights |
| High Frequency PPL | Pull A — Back Width, Pull B — Back Thickness | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Metallicadpa PPL | Pull A — Deadlift Primary, Pull B — Rows Primary | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Metallicadpa PPL: 5/3/1 | Pull A — Deadlift (5s week), Pull B — Rows (5s week) +6 | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Mountain Dog PPL | Pull — Back, Biceps & Rear Delts | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHAT | Back & Shoulders Hypertrophy | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHUL | Upper Hypertrophy | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Physique Peak | Pull | 3×10–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Strong Curves (Beginner) | Workout C — Phase 1, Workout A — Phase 2 | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Vince Gironda 8×8 | Chest & Back | 8×8 | Linear: +2.5 kg on success, deload 10% after 2 misses |
Percentages are of your training max. AMRAP means as many reps as you can manage on that set. Durata works out every one of these weights for you.
See it in action
Watch the Seated Cable Row - V Grip (Cable) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Seated Cable Row - V Grip (Cable) trains
Technique
How to do the Seated Cable Row - V Grip (Cable)
- Sit on the seated pulldown machine with your feet flat on the floor. Attach a straight bar to the middle pulley and grasp the bar with both hands using a supine grip (palms facing up), hands shoulder-width apart.
- Sit upright with your back straight and arms fully extended towards the machine.
- Pull the bar towards your lower abdomen by bending your elbows and bringing them back, keeping your upper arms close to your body.
- Slowly extend your arms back to the starting position with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Exhale as you pull the bar towards your body and inhale as you extend it back.
- Avoid rounding your back; keep your chest lifted throughout the exercise.
- Focus on squeezing your shoulder blades together at the end of the movement.
Substitutes
Swap Seated Cable Row - V Grip (Cable) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Seated Cable Row - V Grip (Cable) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.