Back, Hyperstrike Exercise Videos, Shoulders

V-Grip Seated Row

V-Grip Seated Row

[Elite_video_player id=”208″]

Muscle Groups
  • Back
  • Shoulders
  • Latissimus dorsi (“wing” muscles) strength
  • Upper back strength
  • Rear deltoid strength
  • Biceps strength


The “V” grip (close-grip) seated row is an excellent exercise for building the lats and mid back. The teres major, rhomboids, trapezius, and rear-delts also assist in this exercise. The close-grip places additional emphasis on the biceps and forearms. Squeeze your scapula together for peak-contraction.


  • Seated with your legs slightly bent in front of you, hold the V-handle at abdominal level with straight arms.
  • Keep your chest up and your trunk stabilized.
  • Pull the handle straight back toward your abdomen, keeping the elbows close to your sides.
  • Return slowly forward until your arms are straighten again.


  • Leaning back excessively
  • Shrugging the shoulders up as you pull the handles
  • Bending the wrists as you pull the handles