Bodyweight
Back Lever
Upper Back · Back
Intermediate6
Demonstration
IntermediateCompoundCable
Cable Standing Twist Row (V Bar)
Upper Back · Back
4
sets
6–8
reps
2m
Rest time
~9
Calories / set
Instructions
- 1
Attach a v-bar attachment to a cable machine at chest height.
- 2
Stand facing the cable machine with your feet shoulder-width apart.
- 3
Grasp the v-bar with an overhand grip, palms facing down.
- 4
Take a step back to create tension in the cable.
- 5
Keep your back straight and core engaged throughout the exercise.
- 6
Pull the v-bar towards your torso by retracting your shoulder blades and bending your elbows.
- 7
As you pull, twist your torso to one side, squeezing your shoulder blades together.
- 8
Pause for a moment at the top of the movement, feeling the contraction in your upper back.
- 9
Slowly release the tension and return to the starting position, untwisting your torso.
- 10
Repeat the movement for the desired number of repetitions, alternating the twisting direction with each rep.
Muscles worked
Primary
Upper Back
biceps
Secondary
bicepsshoulders
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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Alternatives
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