The V Bar row, also known as the bent-over V-Grip row or the V-Grip bent-over row, is a strength exercise that targets the back, lats, and shoulders. Like the regular bent-over rows, it relies on weights, a barbell, and a V-grip attachment.
The V Bar Row is a versatile workout that you can perform at home or in the gym. It requires the use of both arms and will increase your upper body and arm strength. It also requires the trainer to use a narrow grip to effectively squeeze the shoulder muscles for maximum benefits.
The exercise is relatively easy to perform provided you load the bar with the appropriate amount of weights. It requires less supervision, making it ideal for the trainer to perform it at home. Also, the exercise is suitable for athletes of both genders.
It is also known as the bent-over V-Grip row or V-Grip bent-over row.
Targeted muscles: Biceps, shoulders, lats, and back.
Exercise type: Strength.
Exercise mechanics: Compound.
Difficulty level: Intermediate.
Required equipment: Barbell, weights, and V-Bar attachment.
- Position a barbell on the floor. If possible, let one end of the barbell lean on the edge of a wall.
- Load the other end of the barbell with weights. You can go heavy. However, it is recommended to begin with lighter weights and graduate to heavier weights later.
- Attach a V-Bar on the barbell close to the side where you loaded the weights.
- Stand on top of the bar, positioning it between your legs. Ensure your legs are spread hip-width apart.
- Hold the sides of the V bar with both hands. Bend your knees slightly and lean your chest forward.
- Pull the weights towards your chest by bending your elbows. Position your elbows close to your ribs. This will increase tension in your shoulders and biceps.
- When the weights are a few inches away from your chest, pause for a few minutes.
- Lower the weights back down in a controlled movement. This will prevent the jerking of the elbows. This marks the end of one rep.
- Perform more reps till you exhaust your daily target.
MUSCLES WORKED BY THE V BAR ROW
The V Bar Row, being a compound exercise, targets the back, shoulders, lats, and biceps. Bending the knees and leaning your chest forward will work your back muscles, leading to a strong core. Tucking the elbows close to your ribcage will increase tension in your shoulders and biceps, leading to their growth. Also, the bent-over posture will work the lats.
BENEFITS OF V BAR ROW
IT WILL INCREASE YOUR UPPER BODY STRENGTH
The V bar row targets upper body muscles, such as the lats, shoulders, and biceps. Since the movement will increase the size of your biceps, it will add strength to those muscles. Also, adding tension to your shoulders will strengthen the muscles located in that area. Consequently, it will increase your shoulder strength. The bent-over position will work your lats, adding your core strength.
IT WILL IMPROVE YOUR POSTURE
Performing the V Bar Row requires you to assume a bent-over posture. This will improve the effectiveness of the exercise and will improve your overall posture. By increasing tension on your lower back, it will strengthen it, which, consequently, will improve your posture.
IT WILL IMPROVE YOUR PERFORMANCE IN DAY-TO-DAY ACTIVITIES
The V Bar Row is a strength exercise. It will increase your upper arm strength, a significant part of the body that aids in the performance of daily activities. Therefore, it will ease lifting heavy stuff, increasing your efficiency in performing daily activities. Also, a stronger back will make it easy to push and pull heavy equipment.
ALTERNATIVES TO V BAR ROW
Lawnmower rows are a version of a dumbbell row that trains the back muscles. It gets its name from its mechanics, which imitate pulling the starter handle of a gasoline-engine lawnmower. The exercise relies on a cable machine and will work your biceps, upper back, shoulders, and legs. It is a perfect alternative to the V Bar Row because both exercises work similar muscles.
- Place a D-shaped attachment to a cable pulley machine.
- Hold the handle in your hands then take a step backward. Assume a staggered stance to improve your stability. Pull your shoulders back and down.
- Bend your elbow and pull the cable up and backward. Bring the cable towards your ribs. Ensure to rotate your torso to add to your range of motion.
- Allow the weight to return to the starting position. Resist the force of pulling the weights back to prevent arm injuries. This will mark the end of one rep.
- Repeat the rep as many times as you desire.
MISTAKES TO AVOID WHEN PERFORMING THE V BAR ROW
STRAIGHTENING THE LEG
The V Bar Row requires you to bend your knees slightly during the lift. Bending the knees will force you to push your hips back, giving you a solid base of support. This will hold you in place as you lift the heavy weights. Straightening of the leg will limit you from pushing the hips backward, forcing you to use your lower back to support the load. This can cause back injuries. Avoid this mistake by bending your knees.
CURVING YOUR BACK
Another common mistake with the V Bar roll is bending of the back. Most people tend to bend their backs to support the load, especially when working with heavier weights. This will cause tremendous pressure on your back. Consequently, it can lead to back injuries. Avoid this mistake by keeping your back straight and leaning forward slightly during the movement.
The V Bar Row is an effective workout for bodybuilding. It will give you a strong back and improve your ability to perform your daily activities. It will benefit your body in many ways, including strengthening your back, increasing the size of your shoulder and biceps muscles, and improving your posture.
The exercise is versatile and easy to do, making it suitable for a home gym setup. While it is mostly performed by men, women can perform it. It is better than most of its alternatives because it will increase the size of your biceps and triceps quickly. Similarly, it will improve your strength quickly.
Try it out.