Intermediate
CABLE STANDING TWIST ROW (V-BAR)
Back
Body Part
Upper back
Target Muscle
Cable
Equipment
Intermediate
Difficulty
Target Muscles
Upper back
Views
1
Est. Calories/min
5.00
How To Perform
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Step:1 Attach a v-bar attachment to a cable machine at chest height.
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Step:2 Stand facing the cable machine with your feet shoulder-width apart.
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Step:3 Grasp the v-bar with an overhand grip, palms facing down.
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Step:4 Take a step back to create tension in the cable.
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Step:5 Keep your back straight and core engaged throughout the exercise.
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Step:6 Pull the v-bar towards your torso by retracting your shoulder blades and bending your elbows.
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Step:7 As you pull, twist your torso to one side, squeezing your shoulder blades together.
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Step:8 Pause for a moment at the top of the movement, feeling the contraction in your upper back.
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Step:9 Slowly release the tension and return to the starting position, untwisting your torso.
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Step:10 Repeat the movement for the desired number of repetitions, alternating the twisting direction with each rep.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
