Back
Seated V-Grip Row
A controlled back builder that uses constant tension to isolate the lats and mid-back without a cable machine.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the floor with your legs extended straight in front of you and a slight bend in your knees.
Loop a long resistance band around the arches of your feet and hold both ends together in both hands to simulate a narrow V-handle grip.
Sit tall with your chest up and shoulders pulled back to create a flat, neutral spine.
Pull the band toward your lower abdomen by driving your elbows back while keeping them close to your ribcage.
Squeeze your shoulder blades together at the peak of the movement for one second.
Slowly release the tension by extending your arms back to the starting position while keeping your torso stationary.
Inhale as you return the band and exhale as you pull to maintain core stability.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rounding the lower back while pulling
- Shrugging the shoulders toward the ears
- Using momentum or leaning back to finish the rep
- Releasing the tension too quickly on the eccentric phase
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.