Cable Standing Twist Row (v-bar)
Also known as: standing cable twist row v-bar
What Cable Standing Twist Row (v-bar) really gives you is posture that holds through the day, driven by unbroken cable tension.
How to do 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.
Cable Standing Twist Row (v-bar) Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Move the pin one plate once the last rep feels easy.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Stretch the return phase before adding weight.
Common Cable Standing Twist Row (v-bar) Mistakes
Letting the stack touch down between reps
Stop just short of the stack so tension never resets.
Rounding the upper back to reach a little further
Hold a tall chest and shorten the range instead.
Easier and Harder Than Cable Standing Twist Row (v-bar)
Swap Cable Standing Twist Row (v-bar) For
Cable Standing Twist Row (v-bar) — Frequently Asked Questions
How do you 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. 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 Twist Row (v-bar) work?
The Cable Standing Twist 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 Twist Row (v-bar) should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Standing Twist Row (v-bar) good for beginners?
Not usually. The Cable Standing Twist Row (v-bar) is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.
What can I do instead of the Cable Standing Twist Row (v-bar)?
Try the Front Lever Reps, Rope Climb or the Barbell One Arm Bent Over 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 Twist Row (v-bar) the same as the standing cable twist row v-bar?
Yes. The Cable Standing Twist Row (v-bar) is also commonly called the standing cable twist row v-bar. Different gyms and training programs label it differently, but "standing cable twist row v-bar" refer to this same movement.
