All workouts

V-bar row

Mid-back / lats

3 × 15BackQuest 3

How to do it

  1. 1Sit upright, knees slightly bent.
  2. 2Pull V-handle to the abdomen.
  3. 3Squeeze shoulder blades, return slowly.

Coaching notes

Why do it
Seated horizontal pull for mid-back and lats.
Breathing
Exhale pull · inhale return.
Tempo
Squeeze shoulder blades · slow return.

Be careful

  • Sit tall — don't round the upper back.
  • Pull to the abdomen, not up to the chin.
  • Knees soft; don't lock them out hard.

Common mistakes

  • Rounding the back
  • Leaning too far back to cheat
  • Yanking the handle