Cable Standing Row (V-bar)
- Target muscle
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Synergist muscles
- Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
- Equipment
- Cable
- Body part
- Back
- Type
- Strength
The cable standing row with a V-bar is a horizontal pulling exercise that builds back thickness and width. It primarily targets the lats, mid and lower traps, teres major and minor, and infraspinatus, with the rear delts, brachialis, brachioradialis, and lower chest assisting. The constant cable tension makes it a joint-friendly way to train rowing strength.
How to do the Cable Standing Row (V-bar)
- 1Attach a V-bar (double-D handle) to a low cable pulley and select your weight.
- 2Grip the handle with both palms facing each other (neutral grip), then step back to take the tension and stand tall with a slight bend in your knees.
- 3Brace your core, set a soft hinge at the hips, and let your arms extend fully forward so you feel a stretch across your back.
- 4Pull the handle toward your lower ribs, driving your elbows back and down close to your sides.
- 5Squeeze your shoulder blades together at the end of the pull without leaning back or shrugging.
- 6Pause briefly, then control the handle back to the start until your arms are fully extended and your shoulder blades reach forward.
- 7Complete your reps, then step in to return the weight stack under control.
Form tips
- Lead each rep with your elbows rather than your hands to keep the work on your back instead of your arms.
- Keep your torso upright and stable; let your back muscles move the weight, not momentum from your hips.
- Allow your shoulder blades to protrude forward at full stretch and retract fully at the top for a complete range of motion.
- Keep your wrists straight and your chest tall throughout the set to protect your shoulders.
Common mistakes
- Heaving the weight by rocking your torso back, which uses momentum and takes tension off the back muscles.
- Shrugging your shoulders up toward your ears, which shifts load to the upper traps and strains the neck.
- Stopping the pull short of your ribs, which limits the squeeze on the lats and mid-back.
- Letting the stack yank your arms forward at the end, losing control and risking the shoulder joint.
Frequently asked questions
What muscles does the cable standing row with a V-bar work?
It primarily targets the lats, mid and lower traps, teres major and minor, and infraspinatus, with the rear delts, brachialis, brachioradialis, and lower chest assisting.
What grip does the V-bar give you?
The V-bar (double-D handle) puts your palms facing each other in a neutral grip, which lets the elbows track close to the body and emphasizes back thickness through the lats and mid-back.
Is the cable standing row good for beginners?
Yes. The constant cable tension and neutral handle make it easy to control, so it is a beginner-friendly way to learn rowing technique. Start light and focus on squeezing your shoulder blades each rep.
How many sets and reps should I do?
For back size and strength, 3 to 4 sets of 8 to 12 reps with a controlled tempo works well. Use a weight that lets you finish each set with clean form.
