Cable Standing Row (V-bar)

Cable Standing Row (V-bar)

The Cable Standing Row (V-bar) is an effective compound exercise that targets the muscles in your upper back, including the rhomboids, trapezius, and rear deltoids. This exercise is performed using a cable machine and a V-bar attachment, which offers a more neutral grip compared to other row variations. The V-bar position allows for a more comfortable and natural hand position, reducing stress on the wrists and forearms. The Cable Standing Row (V-bar) is a great exercise for improving posture, strengthening the back muscles, and enhancing overall upper body strength. It also helps to develop a strong mind-muscle connection, allowing you to properly engage and activate the targeted muscles. To perform this exercise, you'll typically stand facing the cable machine with your feet shoulder-width apart. Grasp the V-bar with an overhand grip, making sure your hands are placed slightly wider than shoulder-width apart. Maintain a straight back and slightly bend your knees for stability. Start the movement by retracting your shoulder blades and pulling the V-bar towards your upper abs. Focus on squeezing your back muscles and initiating the pull from your elbows rather than your hands. Pause for a brief second at the fully contracted position, feeling the tension in your upper back. Slowly return to the starting position, maintaining control throughout the movement. To maximize the benefits of the Cable Standing Row (V-bar), it's important to use proper form and control the weight throughout the exercise. Gradually increase the resistance as you become stronger, but always prioritize maintaining good technique over lifting heavier weights. Incorporate the Cable Standing Row (V-bar) into your upper body or back training routine, aiming for 3-4 sets of 8-12 repetitions. Remember to warm up adequately before performing this exercise and consult with a fitness professional if you have any underlying medical conditions or concerns. Keep challenging yourself and enjoy the process of building a stronger, more resilient upper body!


  • Start by setting up the cable machine with a V-bar attachment at chest height.
  • Stand facing the cable machine with your feet shoulder-width apart and knees slightly bent.
  • Grasp the V-bar with an overhand grip, keeping your palms facing each other.
  • Keep your back straight, chest up, and shoulder blades pulled back.
  • Pull the V-bar towards your body by retracting your shoulder blades and squeezing your back muscles.
  • Pause at the end of the movement, ensuring that your elbows are fully bent and the V-bar is close to your midsection.
  • Slowly release the tension and extend your arms forward, returning to the starting position.
  • Repeat for the desired number of repetitions.
  • Remember to maintain proper form throughout the exercise, and control the movement with your muscles rather than using momentum.

Tips & Tricks

  • Make sure to engage your core throughout the entire exercise to maintain stability and prevent any unnecessary strain.
  • Focus on pulling the V-bar towards your midsection while squeezing your shoulder blades together for maximum muscle activation.
  • Control the movement by using a slow and controlled tempo, both while pulling the cable towards you and when returning to the starting position.
  • Don't forget to breathe properly throughout the exercise, exhaling as you pull the bar towards your body and inhaling as you return to the starting position.
  • Maintain a tall posture with your chest lifted and shoulders relaxed to avoid any unnecessary stress on your neck and back.
  • Start with a lighter weight and gradually increase the resistance as you become more comfortable and confident with the exercise.
  • Ensure that you have a firm grip on the V-bar to maintain control and prevent slipping or injury.
  • Focus on maintaining proper form and technique rather than lifting heavy weights. Proper form leads to better results and minimizes the risk of injury.
  • Incorporate variations of the exercise into your routine, such as using different grip positions or angles, to target and challenge different muscle groups.
  • Remember to warm up properly before starting the exercise to prepare your muscles and prime your nervous system for the movement.


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