cable standing row (v-bar): technique and muscles worked

Animated demonstration of cable standing row (v-bar)

How to do this exercise

Step:1 Stand facing the cable machine with your feet shoulder-width apart.
Step:2 Grasp the v-bar attachment with an overhand grip, palms facing down.
Step:3 Keep your back straight and your core engaged.
Step:4 Pull the v-bar towards your body, squeezing your shoulder blades together.
Step:5 Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position.
Step:6 Repeat for the desired number of repetitions.

Equipment: Cable machine
Body part: Back
Target muscle: Trapezius Latissimus dorsi Rhomboids
Secondary muscle: Biceps Forearms Posterior deltoid

Hypertrophy grade

Good7 / 10

Nemeo’s take

The standing pulley row provides good continuous tension on the back, particularly the latissimus dorsi and the rhomboids. It excels in its stability compared to the free horizontal pull, allowing better muscular focus with less technical requirements. However, the load remains limited by the strength of the trunk and the grip, which makes it an effective but rather complementary exercise for hypertrophy, alongside heavier movements such as the barre row.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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cable standing row (v-bar)

How to do this exercise

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