V Bar Rotating Cable Standing Row
In SetGrip: Cable Standing Row (V Bar, Rotating)
- Primary muscleUpper Back
- EquipmentCable
- DifficultyIntermediate
- TypeCompound · Pull
Adding a torso turn to the standing V-bar row means the cable is met with rotation as well as retraction, bringing your obliques into a movement that is normally all upper back. Keep your feet planted and rotate through the trunk; if the stack yanks you back square between reps, lighten it.
How to do the V Bar Rotating Cable Standing Row
- 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.
- Slowly release the tension and return to the starting position, untwisting your torso.
- Repeat the movement for the desired number of repetitions, alternating the twisting direction with each rep.
Tip: Pause for a full count with the handle at your torso before letting it go back.
Muscles worked
Primary
Upper Back · Back
The rhomboids and mid traps squeeze the shoulder blades together at the end of each rep, which is where you should feel the strongest contraction.
Common mistakes
- Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
- Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
- Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
- Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the V Bar Rotating Cable Standing Row work?
The V Bar Rotating Cable Standing Row primarily works the upper back. It also involves the biceps and delts, which assist the movement and stabilise the joints.
Is the V Bar Rotating Cable Standing Row good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the V Bar Rotating Cable Standing Row with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the V Bar Rotating Cable Standing Row?
If you cannot do the V Bar Rotating Cable Standing Row, try the Towel Bodyweight Standing Row, the TRX Suspension Row or the Incline Bench Dumbbell Row. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the V Bar Rotating Cable Standing Row, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
Track the V Bar Rotating Cable Standing Row in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.