Cable Standing Row (V bar)

Strengthen your back with the Cable Standing Row (V-bar). This exercise targets your lats and rhomboids, improving posture and upper body strength.

IntermediateBack Cable

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Cable Standing Row (V bar)

Compound

Cable Standing Lat Pushdown (rope equipment)

Back · Latissimus Dorsi · Cable

Intermediate

Compound

Cable Seated Row with V bar

Back · Infraspinatus · Cable

Intermediate

Compound

Cable Seated High Row (V bar)

Back · Cable

Intermediate

Compound

Cable Split Stance Single Arm Row

Back · Cable

Intermediate

Description

A Cable Standing Row (V bar) is an exercise that targets the muscles in your back, primarily your lats and rhomboids. The exercise is performed by pulling the V bar towards your body while keeping your body stationary.

Save Cable Standing Row (V bar) to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Cable Standing Row (V bar)

01
Setup
Stand facing a low cable pulley with a V-bar attachment. Position your feet shoulder-width apart, knees slightly bent, and hinge forward slightly at your hips, maintaining a neutral spine.
02
Setup
Grasp the V-bar with both hands, palms facing each other, ensuring your arms are fully extended and you feel a stretch in your lats. Take a step back to create tension in the cable.
03
Initiate the pull by retracting your shoulder blades and driving your elbows backward, keeping them close to your torso. Pull the V-bar towards your lower abdomen or navel.
04
Squeeze your back muscles (lats and rhomboids) forcefully at the peak of the contraction, ensuring your chest remains open and shoulders are down.
05
Slowly and controllably extend your arms back to the starting position, allowing your shoulder blades to protract and feeling a stretch in your lats. Maintain tension throughout the movement.

Tips

Focus on initiating the pull with your back muscles, not your biceps, to maximize lat and rhomboid engagement.
Keep your core braced and maintain a slight forward lean from the hips throughout the movement to protect your lower back and stabilize your torso.
Visualize pulling your elbows towards your back pockets to ensure a proper path of motion and target the intended back muscles effectively.
Control the eccentric (return) phase of the movement, allowing for a full stretch in your lats to enhance muscle growth and flexibility.

Common mistakes

Rounding the back during the pull can strain the lower spine; fix this by maintaining a neutral spine and slight hip hinge throughout the exercise.
Using excessive momentum or "jerking" the weight reduces muscle engagement; fix this by using a lighter weight and focusing on a slow, controlled contraction and release.
Flaring elbows out wide during the pull decreases lat activation; fix this by keeping your elbows tucked close to your body and driving them straight back.

In the Ellim app, Cable Standing Row (V bar) unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train cable standing row (v bar)?

Get Ellim — Free

Questions

Is Cable Standing Row (V bar) good for beginners?

Cable Standing Row (V bar) is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cable Standing Row (V bar)?

You need Cable to perform Cable Standing Row (V bar). If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cable Standing Row (V bar)?

Focus on initiating the pull with your back muscles, not your biceps, to maximize lat and rhomboid engagement. Keep your core braced and maintain a slight forward lean from the hips throughout the movement to protect your lower back and stabilize your torso. Visualize pulling your elbows towards your back pockets to ensure a proper path of motion and target the intended back muscles effectively. Control the eccentric (return) phase of the movement, allowing for a full stretch in your lats to enhance muscle growth and flexibility.

What are common mistakes when doing Cable Standing Row (V bar)?

Rounding the back during the pull can strain the lower spine; fix this by maintaining a neutral spine and slight hip hinge throughout the exercise. Using excessive momentum or "jerking" the weight reduces muscle engagement; fix this by using a lighter weight and focusing on a slow, controlled contraction and release. Flaring elbows out wide during the pull decreases lat activation; fix this by keeping your elbows tucked close to your body and driving them straight back.