Smart Workout Diary

Cable Standing V-Bar High Row

The cable standing V-bar high row is a cable pulling exercise performed from a standing position using a neutral-grip V attachment. It primarily trains the upper back and lats while the biceps and rear deltoids assist the pull. It supports upper-body pulling strength and controlled shoulder-blade movement.

Demonstration

Demonstration: Cable Standing V-Bar High Row

Instructions

  1. Set a cable pulley above chest height and attach a V handle.
  2. Stand facing the pulley with feet about hip-width apart and hold the handle with a neutral grip.
  3. Step back until the cable is taut, brace your torso, and begin with your arms extended toward the pulley.
  4. Pull the handle toward your upper chest by drawing your elbows down and back while squeezing your shoulder blades together.
  5. Pause briefly, then return the handle under control until your arms are extended without leaning or jerking.
Muscle Group
Upper Back
Other Muscle Groups
Lats, Biceps, Rear Delts
Type
Strength
Mechanics
Compound
Movement Patterns
Vertical Pull
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Cable Machine, V-Bar Handle
Difficulty
Beginner

Technique tips

  1. Keep your ribs stacked over your pelvis rather than arching your lower back to finish the pull.
  2. Let the shoulder blades move forward under control on the return instead of keeping them rigidly squeezed.
  3. Use a load that allows the elbows to move smoothly without shrugging the shoulders toward the ears.
  4. Keep your wrists neutral and avoid pulling the handle with momentum from your torso.
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