Upper back exercise · cable
Cable Standing Twist Row (V-Bar)
The cable standing twist 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 twist row (v-bar)
- Attach a v-bar attachment to a cable machine at chest height.
- Stand facing the cable machine with your feet shoulder-width apart.
- Grasp the v-bar with an overhand grip, palms facing down.
- Take a step back to create tension in the cable.
- Keep your back straight and core engaged throughout the exercise.
- Pull the v-bar towards your torso by retracting your shoulder blades and bending your elbows.
- As you pull, twist your torso to one side, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, feeling the contraction in your upper back.
- Slowly release the tension and return to the starting position, untwisting your torso.
- Repeat the movement for the desired number of repetitions, alternating the twisting direction with each rep.
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.
