How to do the Cable Standing Row (v-bar)
Cable Standing Row (v-bar) is an intermediate multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Biceps and Shoulders.
Cable Standing Row (v-bar) demonstration · © GymiaFit
Cable Standing Row (v-bar) at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Shoulders
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Cable Standing Row (v-bar) step by step
- 1Stand facing the cable machine with your feet shoulder-width apart.
- 2Grasp the v-bar attachment with an overhand grip, palms facing down.
- 3Keep your back straight and your core engaged.
- 4Pull the v-bar towards your body, squeezing your shoulder blades together.
- 5Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position.
- 6Repeat for the desired number of repetitions.
Cable Standing Row (v-bar) — questions
What muscles does the Cable Standing Row (v-bar) work?
The Cable Standing Row (v-bar) primarily targets the Upper Back. It also recruits the Biceps, Shoulders as secondary movers.
What equipment do I need for the Cable Standing Row (v-bar)?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Standing Row (v-bar) suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Standing Row (v-bar)?
Cable Decline Seated Wide-grip Row, Cable Floor Seated Wide-grip Row, Cable High Row (kneeling) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Standing Row (v-bar) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.