Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • Mr. Olympia
    • News
      • 2023 WSM
      • Arnold Classic
      • Results
    • Fitness Calculator
    • Mastering The Deadlift
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • Mr. Olympia
    • News
      • 2023 WSM
      • Arnold Classic
      • Results
    • Fitness Calculator
    • Mastering The Deadlift
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Back

Cable Standing Row Exercise Guide & Videos

The cable standing row is an exercise variation that works the muscles of the back. It's the perfect movement for when you want something new and we'll bet that you'll keep coming back to it. Learn how to do it, tips, variations and more.
Matthew Magnante, ACE

Written by Matthew Magnante, ACE

Last Updated onJanuary 4, 2023

The cable standing row (V-bar) makes a great addition to any back workout. It’s not your conventional back exercise but that makes it no less effective for building the muscles of the upper posterior chain. You won’t be able to use maximum loads with this movement but that’s not the point. It’s all about focus and isolation to improve your muscular development. 

We’ll show you how to do it, offer some tips, give you a few variations and show you how to incorporate it into your training routine. 

Here’s a guide to the cable standing row (V-bar)

In This Exercise:

The Cable Standing Row
Target Muscle Difficulty Equipment
Back Beginner Cables
Mechanics Mechanics Muscles Worked 
Hypertrophy Compound Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius
Fibers, Brachialis, Brachioradialis and Pectoralis Major Sternal Head

Muscles Worked 

Several muscles are involved in this exercise. Here’s some basic information on each one. 

  • Infraspinatus – A portion of the rotator cuff, infraspinatus muscle is a component of the glenohumeral joint’s formation which help to facilitate stability and movement (external rotation, scaption and lateral rotation) of the shoulder. 
  • Latissimus Dorsi – Grouped with the trapezius and rhomboid muscles, latissimus dorsi is functionally linked to the scapula and helps to produce movement of the arm at the shoulder joint. One example is lifting the trunk forward and upward when performing a pull-up. 
  • Teres Major – The teres major is one of several muscles associated with the scapulohumeral joint and it works synergistically with the latissimus dorsi to extend, adduct, and internally rotate the shoulder.
  • Teres Minor – A long muscle extending from the scapula to the arm bone, teres minor helps comprise rotator cuff with the help of a few other muscles including infraspinatus. Its movements include rotation and abduction of the arm. 
  • Trapezius Lower Fibers – The trapezius muscles are divided into three sections of which the lower fibers differ from middle and upper traps that move the scapula either up or down. Rather the middle traps can retract the scapula like when you pull your shoulder back before rowing. 
  • Trapezius Middle Fibers – 
  • Brachialis – Brachialis is a pull and curl focused muscle, being the most prominent elbow flexor that starts in the upper arm and crosses down through the elbow joint. Cable rows are a great opportunity to train the brachialis forearm muscles and all the pulling muscles in the arm. 
  • Brachioradialis – The forearm’s brachioradialis also pulls some of the weight as an elbow flexor and forearm supinator and pronator in its own right. 
  • Deltoid Posterior – The deltoid posterior or rear delts are found by touching the back of your arm above the triceps muscles. While we hardly see the rear deltoids, they do provide an important function which is to pull shoulder blades and arms rearward toward the back of your body. 
  • Pectoralis Major Sternal Head – The lower portion of your chest is referred to as the sternal head because it separates from the other section of your pec muscles. Anatomically, the sternal lower is involved when the arms are pulled downward and inward (adduction). 

How To Do The Cable Standing Row (V-bar)

There’s nothing complex about this movement, which is great because it’s effective and doesn’t require much setup. Here are step-by-step instructions for this exercise. 

  1. Attach a V bar on the cable pulley about lower chest height.
  2. Grip the bar with both hands and take a few steps back away from the cable machine. 
  3. With your feet about hip-width apart, knees slightly bent, chest up, and shoulder blades back, use your back muscles to pull the weight by driving your elbows behind your body. You should be pulling the handles just below your chest. 
  4. Slowly extend your arms forward while maintaining the same body position and repeat.

Here’s a video example… 

Cable standing row (V-bar) tips

  • You may not be able to use maximum poundages with this exercise due to the setup, and it’s not necessary either. Choose a weight that won’t cause you to compromise your form and technique, and really focus on the contraction as this is not an exercise that you should be using cheat reps with. 
  • Feel free to use any bar attachment other than the V-shaped bar. You can even attach two single-grip handles to the pulley to replicate the V-bar row if you don’t have a V bar. 
  • Avoid leaning too far back or forward. A neutral torso is good for this exercise, although leaning slightly backward or forward isn’t a sin. 
  • We recommend pulling the bar to the chest or slightly below for this variation since it’s a good movement for emphasizing the muscles of the upper and mid back. 

Related: 12 Best Rowing Exercises To Build Muscle Mass

4 Variations/Alternatives

While the cable standing row (V-Bar) is a phenomenal option for helping to build that roadmap back, there are so many different variations that you can use, and that you might actually prefer. Here are four variations/alternatives for this exercise.

Standing bent-over cable row (V-bar)

So this is very similar to the cable standing row except for the fact that you’ll lower the cable pulley to a low point on the machine. This will allow you to perform the bent-over variation that’ll allow you to train with the heaviest weight possible. It’s a real strength builder that we think might even be a better all-around variation. 

In fact, research has shown the barbell bent-over row to be a superior exercise for the overall back, and using cables will offer the same benefits. 

Standing twisting cable high row

The standing twisting cable high row is an excellent variation for maximizing the contraction of the back muscles and the stretch or eccentric phase of a rep that is an essential component of muscle development. Training one side at a time and adding a rotational element allows for a larger range of motion and contraction. Not to mention, it helps to build unilateral development that increases core engagement and allows you to identify and correct left to right imbalances. You can also load this exercise heavy to maximize the strength and muscle-building potential possible with this movement. 

Seated cable row

Seated Cable Row
Seated Cable Row

The seated cable row allows you to use heavier weight because your feet are pressed against the platform and being in an upright seated position also allows you to use heavier poundages. 

Machine row

While cable rows are a must-have, the same could be argued for machine rows that are a fantastic variation or alternative. A hammer Strength machine for instance has an adjustable seat, chest-support, and very ergonomic handles and design that allow you to really maximize the movement. Don’t shy away from machines but make sure to use free weight too! 

How To Incorporate The Cable Standing Row (V-bar) Into Your Training Routine 

This exercise is best performed after your heavier multi-joint compound back exercises such as pull-ups, barbell bent-over rows, deadlifts, etc. That’s because the aforementioned exercises require the most strength and energy at the beginning of your sessions.

The cable standing row w/ V-bar can be trained heavy but compared to the main compounds, it doesn’t compare. Therefore, it’s more of a hypertrophy exercise rather than a strength-focused movement. 

Sets/Reps

As for sets and reps, we recommend 3-4 sets x 8-20 reps for most workouts, varying the rep ranges depending on the goal of each workout. You should also take each set to failure to maximize gains both in strength and hypertrophy. 

Wrapping Up

The cable standing row (V-bar) is the perfect exercise for switching up your back routine and improving your muscular development. It’s simple, but you also want to train safely to ensure that you avoid injury and progress just as you would any other exercise. We hope that this exercise was helpful and we’re confident that you now have the knowledge to effectively include this exercise in your training regime. 


This article was written by Matthew Magnante, a Senior Writer for Fitness Volt. Matthew is passionate about writing fact-based articles and is always happy to answer any questions readers may have.

If you have any questions about this article, please feel free to contact Matthew Magnante by leaving a comment below.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: Back Exercise Guides
Previous Post

Busta Rhymes Breaks Out Extraordinary Body Transformation Before Album Release

Next Post

Dwayne Johnson Needed Stitches After Bloody Training Session, Licks His Own Blood!

Matthew Magnante, ACE

Matthew Magnante, ACE

Matthew is an ACE (American Council On Exercise) certified fitness professional who has had a passion for fitness since elementary school and continues to research and learn how to build muscle effectively through training and diet. He also loves to help others to achieve their fitness goals and spread the knowledge where needed. Matthew's other passions include learning about mindfulness, strolling through nature, traveling, and always working to improve overall.

Related

Stan Efferding

Stan Efferding Talks Ideal Rest Periods for Muscle Growth and ‘Strength-Based’ Training Routine

Former powerlifter and Pro bodybuilder Stan Efferding knows a thing or two about perfecting workouts. His knowledge of fitness and...

Daily Undulating Periodization

Daily Undulating Periodization: Does it Work for Hypertrophy?

There are lots of ways to organize your training for hypertrophy or muscle building. However, arguably the most common method...

Bigger Stronger Back Workout

The Best Workouts For Bigger, Stronger Back

A lot of exercisers are guilty of treating back training as an afterthought. They spend hours training their chests, abs,...

Cluster Sets

How to Use Cluster Sets to Boost Your Workouts and Unlock Your True Potential, According to a PT

The set is the basis of everything you do in the gym. It comprises a certain number of reps, after...

Hybrid Athlete Program

The Hybrid Athlete Program: Fit for Everything

Have you ever noticed how gym bros often give themselves labels? Some call themselves bodybuilders, even though they never intend...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

2024 World’s Strongest Man Returns To Myrtle Beach, South Carolina From May 1-5

Mark Wahlberg Pushes Past Injuries With Intense Leg Day Training Session

Inderraj Singh Dhillon (120KG) Smashes 395.5-kg (871.9-lb) Raw Deadlift IPF World Record at 2023 EPF European Championships

Kevin Levrone on Rubiel ‘Neckzilla’ Mosquera: ‘He’s a Victor Richards & Ronnie Coleman Combo’

Ventsislav Dimitrov Locks Out 505-kg (1,113.3-lb) Deadlift at 2023 Eisenhart Black Competition

Powerlifter Nabil Lahlou Smokes 600-lb (272.5-kg) Raw Squat PR in Training

Reviews

Best Sissy Squat Machines

The 10 Best Sissy Squat Machines of 2023

Strongest Pre-Workouts

11 Strongest Pre-Workouts for 2023 Reviewed & Ranked

Pre Workouts Without Creatine

12 Best Pre-Workouts Without Creatine For 2023

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workout
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Mr. Olympia
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Training
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Food Facts
  • Reviews
  • Fitness Calculator
  • More
    • News
    • Mastering The Deadlift
    • 2023 WSM
    • Arnold Classic
    • Diet
    • Motivation
    • Videos

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.