Smart Workout Diary

Cable V-Bar Row

The cable V-bar row is a horizontal pulling exercise performed with a close neutral-grip V handle on a cable station. It primarily trains the lats and upper back, while the biceps and forearms assist. It supports back strength, pulling control, and muscular development.

Demonstration

Cable V-Bar Row — demonstration 1
Cable V-Bar Row — demonstration 2

Instructions

  1. Attach a V-bar handle to the low cable and sit facing the stack with your feet braced securely and knees slightly bent.
  2. Hold the handle with a neutral grip, sit tall, and begin with your arms extended without rounding your lower back.
  3. Pull your shoulder blades back and down, then draw the handle toward your lower ribs or waist by driving your elbows back close to your body.
  4. Pause briefly while keeping your chest lifted, then return the handle slowly until your arms are extended under control. Avoid letting the weight stack slam.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Lead with the elbows rather than pulling mainly with your hands and arms.
  2. Keep your torso mostly still; do not swing backward to move a load that is too heavy.
  3. Exhale as you pull and use a controlled stretch at the start without allowing your shoulders to forcefully roll forward.
Exercise library