Description
A strength training exercise that targets the back, biceps, and core by pulling a cable towards the torso while twisting the body.
How to Do Cable Standing Twist Row (V bar)
- 1Setup
Set the cable pulley to chest height. Attach a V-bar handle and stand facing the machine, a few feet away, with your feet hip-width apart.
- 2Setup
Grasp the V-bar with both hands, palms facing each other, and take a small step back to create tension on the cable. Soften your knees and brace your core, keeping a slight hinge at the hips.
- 3
Initiate the movement by pulling the V-bar towards your torso while simultaneously rotating your trunk away from the machine. Drive your elbow past your body, squeezing your shoulder blade.
- 4
Continue rotating until your chest is fully open and the V-bar is close to your side, ensuring your core is actively engaged. Exhale as you pull and twist.
- 5
Slowly and with control, reverse the twisting and pulling motion, allowing the cable to return to the starting position. Inhale as you control the eccentric phase.
Tips
- Focus on initiating the twist from your obliques and thoracic spine, rather than just pulling with your arms.
- Keep your hips relatively stable, allowing the rotation to primarily occur in your torso to maximize core engagement and protect your lower back.
- Control the eccentric (return) phase of the movement to fully engage your core and back muscles, enhancing stability and strength.
- Visualize pulling your elbow back and rotating your rib cage, not just pulling the handle with your hands, to better engage your lats and core.
Common Mistakes
- ×Using too much arm strength: Avoid pulling primarily with your biceps; instead, focus on driving your elbow back and rotating your trunk to engage your back and core.
- ×Rounding the back: Maintain a neutral spine throughout the exercise by bracing your core and keeping your chest up to protect your lower back.
- ×Losing control on the return: Do not let the cable snap back quickly; control the eccentric phase by slowly resisting the pull of the cable to enhance muscle activation and prevent injury.
Variations
Cable twist (up down)
Engage your core with the cable twist (up down), a dynamic exercise targeting your obliques and rotational strength. Improve stability and power.
Cable Standing Lift
Lift a cable from low to high, across your body, to strengthen obliques, core, and shoulders. Improve rotational power and stability.
Cable Standing Crunch
Strengthen your rectus abdominis and obliques with the Cable Standing Crunch. This effective exercise targets your core for improved stability and
Cable Russian Twists (on stability ball)
Strengthen your obliques and core with Cable Russian Twists on a stability ball. This advanced exercise enhances rotational power and stability, targeting
Related Exercises
Cable Seated Twist
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Cable Seated Cross Arm Twist
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Cable Lying Pallof Press
Strengthen your core with the Cable Lying Pallof Press. This anti-rotational exercise builds abdominal stability and power by resisting external forces.
Cable Side Bend
Strengthen your obliques with the cable side bend. This exercise targets your waist, improving core stability, posture, and rotational power effectively.
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