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.
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.
Muscles worked
What Seated Cable Row - V Grip (Cable) trains
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
| 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 |
Grey sets are warmups; their % is of set 1. AMRAP means as many reps as you can manage on that set. Where a program carries a progression rule, Durata moves the weight 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.
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.