Exercise guide · Intermediate · Compound

Cable Standing Twist Row (V-Bar): How to Do It & Muscles Worked

The cable standing twist row (v-bar) is a compound exercise that targets the upper back while also engaging the biceps and shoulders. It incorporates a twisting motion, which adds a rotational component to the traditional row, enhancing core engagement and coordination.

Primary muscles
Traps
Secondary muscles
Biceps , Shoulders
Equipment
Cable
Level · type
Intermediate · Compound
Demonstration of the cable standing twist row (v-bar)
Front view: muscles worked by the cable standing twist row (v-bar). Primary: traps. Secondary: biceps and shoulders.
Back view: muscles worked by the cable standing twist row (v-bar). Primary: traps. Secondary: biceps and shoulders.
Primary Secondary

How to do the cable standing twist row (v-bar)

  1. Step 1: Attach a v-bar attachment to a cable machine at chest height.
  2. Step 2: Stand facing the cable machine with your feet shoulder-width apart.
  3. Step 3: Grasp the v-bar with an overhand grip, palms facing down.
  4. Step 4: Take a step back to create tension in the cable.
  5. Step 5: Keep your back straight and core engaged throughout the exercise.
  6. Step 6: Pull the v-bar towards your torso by retracting your shoulder blades and bending your elbows.
  7. Step 7: As you pull, twist your torso to one side, squeezing your shoulder blades together.
  8. Step 8: Pause for a moment at the top of the movement, feeling the contraction in your upper back.
  9. Step 9: Slowly release the tension and return to the starting position, untwisting your torso.
  10. Step 10: Repeat the movement for the desired number of repetitions, alternating the twisting direction with each rep.

Sets, reps and programming

Suggested sets, reps and rest for the cable standing twist row (v-bar) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Standing Twist Row (V-Bar) alternatives

More exercises that train the traps as their main target:

More traps exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.