Cable Standing Twist Row (V-bar)
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior, Obliques, Pectoralis Major Sternal Head
- Equipment
- Cable
- Körperregion
- Back
- Typ
- Strength
The cable standing twist row with a V-bar is a standing back exercise that builds the lats, teres major and minor, infraspinatus, and the middle and lower trapezius while you rotate your torso through each rep. The added twist recruits the obliques and rear delts, with the brachialis, brachioradialis, and lower chest assisting the pull. It is a versatile mid-back and rotational-strength builder you can run on any cable station.
Cable Standing Twist Row (V-bar): So führst du sie aus
- 1Attach a V-bar (double-D handle) to a cable pulley set at roughly chest height and select a moderate weight.
- 2Stand facing the stack with feet shoulder-width apart, knees soft, and grab the handle with a neutral grip, palms facing each other.
- 3Step back to take the slack out of the cable and brace your core, keeping a tall chest and neutral spine.
- 4Pull the handle toward your lower ribs by driving your elbows back and squeezing your shoulder blades together.
- 5As you row, rotate your torso slightly toward the working side, letting your obliques drive the twist while your hips stay square.
- 6Hold the contracted position for a beat, feeling the squeeze across your mid-back and lats.
- 7Untwist and extend your arms under control, letting the weight stretch your back without rounding your shoulders forward.
- 8Complete your reps, then return the handle to the stack with control before releasing it.
Technik-Tipps
- Lead the pull with your elbows, not your hands, so the lats and traps do the work instead of the biceps.
- Keep the twist controlled and driven by your obliques — a small, deliberate rotation beats a fast, jerky swing.
- Squeeze your shoulder blades together at the top of each rep to fully engage the middle and lower traps.
- Set the pulley at chest height and keep your wrists neutral and stacked to protect your forearms and elbows.
Häufige Fehler
- Using momentum and leaning the whole body back to heave the weight, which shifts work off the back and strains the lower spine.
- Rotating from the hips instead of the torso, which kills oblique tension and turns the twist into a sloppy swing.
- Rounding the shoulders forward on the stretch, which loses lat tension and stresses the shoulder joint.
- Shrugging the shoulders up toward the ears, which recruits the upper traps and lets the mid-back loaf.
- Pulling with the arms first so the biceps fatigue before the back muscles are properly worked.
Häufig gestellte Fragen
What muscles does the cable standing twist row with a V-bar work?
It primarily works the lats, teres major and minor, infraspinatus, and the middle and lower trapezius. The obliques, rear delts, brachialis, brachioradialis, and lower chest assist, with the twist adding extra oblique and rotational work.
Why add a twist to the row?
Rotating the torso as you pull recruits the obliques and works the back through a slightly larger range, training rotational strength alongside the mid-back and lats. Keep the twist controlled so the obliques drive it, not momentum.
How many sets and reps should I do?
For most lifters, 3–4 sets of 10–15 reps per side with a moderate weight works well. The twist rewards control, so favor smooth, full reps over heavy loads that force you to swing.
What is a good alternative to the V-bar twist row?
A standard cable seated row or a wide-grip cable row trains the same back muscles without the rotation. If you want to keep the twist, a single-arm cable row lets you rotate one side at a time.
