The bent over row with V bar is a machine-based exercise targeting the upper back, with secondary emphasis on the bicep and forearms. It involves pulling a V bar attachment towards the abdomen while maintaining a bent over position, focusing on squeezing the shoulder blades together.
Also Works
BicepsForearms
How to Perform
1
Adjust the seat height and position yourself facing the machine.
2
Grasp the V bar with an overhand grip, keeping your back straight and your knees slightly bent.
3
Pull the V bar towards your abdomen, squeezing your shoulder blades together.
4
Pause for a moment at the top of the movement, then slowly release the weight back to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Use the V-bar attachment on a barbell or cable to maintain a neutral (palms-facing) grip, which is easier on the wrists.
•Keep your back at about a 45-degree angle and pull the V-bar toward your navel, not your chest.
•Squeeze your shoulder blades together at the top and hold for one second before lowering.
Common Mistakes
•Standing too upright, which reduces the range of motion and turns it into a shrug-like movement.
•Jerking the weight up with the lower back instead of pulling with the mid-back and lats.
•Letting the weight pull your shoulders forward at the bottom, rounding the upper back.