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Standing Cable Row (V-Bar)

A standing horizontal cable row using a V-bar, training the lats and mid-back while the trunk and hips resist being pulled forward.

BackCableHorizontal pull
GoLightWeight mediacable-standing-row-v-bar

Demonstration coming soon

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Primary

Latissimus dorsi

Secondary

RhomboidsMiddle trapeziusBicepsCore

Equipment

Cable

Pattern

Horizontal pull

Setup

  1. 01Attach a V-bar to a cable pulley set around waist to chest height.
  2. 02Grip the handles with a neutral grip and step back until the stack lifts.
  3. 03Stand with feet staggered or shoulder width, knees soft.
  4. 04Hinge slightly at the hips and brace the trunk.

Execution

  1. 01Pull the V-bar to the upper abdomen, driving the elbows past the torso.
  2. 02Squeeze the shoulder blades together at the end of the pull.
  3. 03Resist the cable as you extend the arms back to the start.
  4. 04Keep the hips and torso still through every rep.

Checkpoints

  • -Body position does not drift forward as the set fatigues.
  • -Elbows stay tight to the ribs with the neutral grip.
  • -Shoulders stay down and back at the finish.
  • -The stack does not slam between reps.

Common mistakes

  • -Leaning back to use bodyweight instead of back strength.
  • -Standing too close so there is no tension at arm extension.
  • -Shrugging into the pull.
  • -Letting the wrists bend backward under load.

Programming notes

  • -Use 3 to 4 sets of 10 to 15 reps as a mid-back accessory.
  • -Keep loads honest; standing rows reward strict control over big numbers.
  • -Good substitute when a seated row station is taken.

Related exercises

Low-Pulley Seated Row

Cable / Back

Standing Cable Twist Row (V-Bar)

Cable / Back

Seated Cable High Row (V-Bar)

Cable / Back

Standing One-Arm Band Low Row

Band / Back

Out now

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