cable seated high row (v-bar)

Sit on the cable machine with your feet flat on the floor and your knees slightly bent.

Grasp the v-bar attachment with an overhand grip, palms facing each other, and your hands shoulder-width apart.

Keep your back straight and lean slightly forward from the hips.

Pull the v-bar towards your torso by retracting your shoulder blades and squeezing your back muscles.

Pause for a moment at the peak of the contraction, then slowly release the tension and return to the starting position.

Repeat for the desired number of repetitions.