Attach a V-bar handle to a low cable pulley.
Sit at the cable row station with your feet secured on the foot platform.
Hold the V-bar using a neutral grip.
Sit tall with your chest lifted and shoulders back.
Extend your arms fully while maintaining a flat back.
Brace your core before initiating the movement.
Pull the handle toward your lower ribs or upper abdomen.
Drive your elbows back close to your body.
Squeeze your shoulder blades together at the end of the movement.
Slowly return to the starting position and repeat
PT Will Duru’s Perspective
The cable V-bar row is one of the best exercises for building back thickness and improving pulling strength.
I like this movement because the neutral grip allows many people to pull comfortably while maintaining strong lat and upper-back activation.
The V-bar attachment naturally encourages a strong elbow path, making it easier to target the lats, rhomboids, and middle back muscles.
Add this exercise to your training if you want a thicker back, stronger pulling power, and improved posture.
About PT Will Duru
PT Will Duru is a Personal Trainer, the Founder of the 12REPS strength training app, and holds a BSc (Hons) in Sport and Exercise Science.
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
- Builds back thickness
- Strengthens the lats and rhomboids
- Improves posture
- Develops pulling strength
- Enhances grip strength
- Provides constant cable tension
- Supports pull-up and rowing performance
Frequently Asked Questions
Is the cable V-bar row good for beginners?
Yes. The neutral grip is comfortable and makes the exercise easy to learn.
What muscles does the cable V-bar row work?
It primarily targets the lats, rhomboids, trapezius, rear delts, biceps, and forearms.
Where should I pull the handle?
Pull the handle toward your lower ribs or upper abdomen while keeping your chest lifted.
Should I lean back during the row?
Only slightly if needed. Avoid excessive swinging or momentum.
How many reps should I perform?
Aim for 8 to 15 repetitions with controlled form and a strong contraction on each rep.