Cable Standing Row (v-bar)
Also known as: standing cable row v-bar
Cable Standing Row (v-bar) trades complexity for a thicker, wider upper back, and it pairs well with a heavy row.
How to do 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.
Cable Standing Row (v-bar) Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Stretch the return phase before adding weight.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Move the pin one plate once the last rep feels easy.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Step back until the stack never rests at the top.
Common Cable Standing Row (v-bar) Mistakes
Standing too near the tower so the first inch is slack
Take a step back until the cable is loaded before you begin.
Pulling with the arms before the shoulder blades move
Start each rep by drawing the shoulder blades together, then bend the elbows.
Adding weight faster than technique can absorb it
Hold a weight until every rep looks identical, then move up.
Easier and Harder Than Cable Standing Row (v-bar)
Swap Cable Standing Row (v-bar) For
Cable Standing Row (v-bar) — Frequently Asked Questions
How do you 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. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Standing Row (v-bar) work?
The Cable Standing Row (v-bar) primarily targets the upper back. It is classified as a back exercise and is performed with a cable machine.
How many sets and reps of the Cable Standing Row (v-bar) should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Standing Row (v-bar) good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Cable Standing Row (v-bar)?
Try the Ez Bar Reverse Grip Bent Over Row, Dumbbell One Arm Bent-over Row or the Kettlebell Alternating Renegade Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable Standing Row (v-bar) the same as the standing cable row v-bar?
Yes. The Cable Standing Row (v-bar) is also commonly called the standing cable row v-bar. Different gyms and training programs label it differently, but "standing cable row v-bar" refer to this same movement.
