Upper back exercise · cable
Cable Standing Row (V-Bar)
The cable standing row (v-bar) is a cable exercise that targets the upper back, with the biceps and shoulders assisting.
- Target muscle
- Upper back
- Also works
- Biceps, shoulders
- Equipment
- Cable
- Body part
- Back
How to do the cable standing row (v-bar)
- Stand facing the cable machine with your feet shoulder-width apart.
- Grasp the v-bar attachment with an overhand grip, palms facing down.
- Keep your back straight and your core engaged.
- Pull the v-bar towards your body, squeezing your shoulder blades together.
- Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the upper back. The biceps and shoulders work as secondary muscles. See all upper back exercises or every cable exercise.
