How to do the Cable Standing Twist Row (v-bar)
Cable Standing Twist 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 Twist Row (v-bar) demonstration · © GymiaFit
Cable Standing Twist 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 Twist Row (v-bar) step by step
- 1Attach a v-bar attachment to a cable machine at chest height.
- 2Stand facing the cable machine with your feet shoulder-width apart.
- 3Grasp the v-bar with an overhand grip, palms facing down.
- 4Take a step back to create tension in the cable.
- 5Keep your back straight and core engaged throughout the exercise.
- 6Pull the v-bar towards your torso by retracting your shoulder blades and bending your elbows.
- 7As you pull, twist your torso to one side, squeezing your shoulder blades together.
- 8Pause for a moment at the top of the movement, feeling the contraction in your upper back.
- 9Slowly release the tension and return to the starting position, untwisting your torso.
- 10Repeat the movement for the desired number of repetitions, alternating the twisting direction with each rep.
Cable Standing Twist Row (v-bar) — questions
What muscles does the Cable Standing Twist Row (v-bar) work?
The Cable Standing Twist 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 Twist 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 Twist 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 Twist 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 Twist 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.