Step by step
- Sit with your feet on the footrests and knees slightly bent.
- Grab the V-handle with straight arms and torso upright.
- Pull towards your stomach, driving your elbows back close to your body, chest up.
- Return slowly, straightening your arms without rounding your back.
Tip: Pause for a second with the handle touching your stomach.
Common mistakes
Leaning back on every rep turns it into a swing. Your torso barely moves.
Straighten your arms keeping your back straight.
Pull with your elbows, shoulders down.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Which handle should I use?
The V-handle is the most common. A wide bar works your upper back more.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add seated cable row to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.