Exercise 0236 · REF JOZhu2h

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Cable Standing Twist Row (v-Bar)

Category

Back

Equipment

Cable

Target

Upper Back

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Adding a twist to a V-bar standing row brings a rotational element into what's normally a straight-line pull, engaging the obliques and core alongside the back muscles doing the actual rowing. It's a hybrid movement, useful for athletes who need rotational strength alongside back strength rather than one in isolation. The twist should come from the torso, with the pull still driven by the elbows and back.

How to Do the Cable Standing Twist Row (v-Bar)

1. Attach a v-bar attachment to a cable machine at chest height.
2. Stand facing the cable machine with your feet shoulder-width apart.
3. Grasp the v-bar with an overhand grip, palms facing down.
4. Take a step back to create tension in the cable.
5. Keep your back straight and core engaged throughout the exercise.
6. Pull the v-bar towards your torso by retracting your shoulder blades and bending your elbows.
7. As you pull, twist your torso to one side, squeezing your shoulder blades together.
8. Pause for a moment at the top of the movement, feeling the contraction in your upper back.
9. Slowly release the tension and return to the starting position, untwisting your torso.
10. Repeat the movement for the desired number of repetitions, alternating the twisting direction with each rep.

Muscles Worked

The Cable Standing Twist Row (v-Bar) primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Shoulders.

More Back Exercises

Alternate Lateral Pulldown Cable · Lats Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have cable? These target the same upper back with different equipment.

Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell · Upper Back Dumbbell Bent Over Row Dumbbell · Upper Back

FAQ

What muscles does the Cable Standing Twist Row (v-Bar) work?

The Cable Standing Twist Row (v-Bar) primarily targets the upper back, with the biceps and shoulders assisting.

What equipment do I need for the Cable Standing Twist Row (v-Bar)?

The Cable Standing Twist Row (v-Bar) is done with a cable.

What's a good alternative to the Cable Standing Twist Row (v-Bar)?

If you don't have access to a cable, the Back Lever targets the same upper back using body weight instead.