V Bar Rows
Reps10 times
Calories burned412 kcal
LevelBeginner
Changing duration and load is available in our application
Sit in a cable machine. Set the appropriate weight for you. Take a V-shaped handle (or neck) in your hand. Perform a pull of the handle to the chest. When performing this movement, take the body 30 ° back. This will allow you to better work out the latissimus dorsi. Raise the handle up to its original position.
How to perform the exercise
10 times
412 kcal
Control your movement and do not rush.
01
Start position
Sit at the cable machine and set a suitable weight.
02
Grip
Take the V-handle with a neutral grip.
03
Lean
Lean the torso back about 30 degrees for better lat engagement.
04
Pull
Pull the handle to the chest, driving the elbows along the body.
05
Hold
At the bottom squeeze the shoulder blades for a second.
06
Return
Slowly raise the handle to the start, stretching the muscles.
Variants
Beginner
Work with a light weight and a comfortable range.
Middle
Use a moderate weight and a 30-degree torso lean.
Professional
Increase the weight while keeping full control of the shoulder blades.
Which muscles are working
The main load falls on the lats, biceps and mid-back.
Benefits of the exercise
Strength
Builds the lats and biceps.
Simply
The handle reduces wrist strain.
Balance
The neutral grip teaches even shoulder blade squeeze.
Contraindications
Acute shoulder or back pain.
Using excessive weight.
Limited shoulder girdle mobility.
Recommendations
Strength
Do 3–4 sets of 10–12 reps.
Technique
Pull the handle with your elbows and keep the torso still.
