Cable V-Bar Seated Row

1. Setup:
- Adjust the cable machine to a low pulley setting.
- Attach the V bar to the cable.

2. Positioning:
- Sit on the bench in front of the cable machine.
- Place your feet on the footrest or flat on the ground for stability.
- Keep a slight bend in your knees and sit up tall with your back straight.

3. Grip:
- Reach for the V bar with both hands.
- Grip the V bar firmly with your palms facing each other (neutral grip).

4. Starting Position:
- Pull the V bar towards your torso until your elbows are bent and your hands are close to your abdomen.
- Keep your elbows tucked close to your body.
- Ensure that your shoulders are down and your chest is up.

5. Movement:
- Slowly extend your arms back to the starting position, controlling the weight as you do so.
- Avoid leaning back; maintain a straight back throughout the movement.
- Focus on squeezing your shoulder blades together as you row the bar in.

6. Repetition:
- Perform 8 to 12 repetitions per set.
- Rest for 30 to 60 seconds between sets.

7. Tips:
- Start with a lighter weight to ensure proper form before increasing the weight.
- Breathe out as you pull the bar towards you and breathe in as you return to the starting position.
- Avoid using momentum; focus on controlled movements to effectively engage your back muscles.

8. Ending the Exercise:
- After completing your sets, carefully return the V bar to the starting position on the cable machine before standing up.