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Exercise 0159 · REF kesXOpB

Cable Decline Seated Wide-Grip Row exercise animation

Cable Decline Seated Wide-Grip Row

Category
Back
Equipment
Cable
Target
Upper Back

A decline seated row angles the pull downward, which shifts more emphasis onto the lower lats and rear delts compared to a standard horizontal seated row. It's a less common angle that's worth cycling in specifically because most rowing variations default to a flat or slightly upward pulling path. Keeping the chest against the pad through the pull is what keeps the lower back out of the movement.

How to Do the Cable Decline Seated Wide-Grip Row

  1. Sit on the decline bench facing the cable machine with your feet securely placed on the footrests.
  2. Grasp the cable attachment with a wide overhand grip, palms facing down.
  3. Lean back slightly, keeping your back straight and your core engaged.
  4. Pull the cable towards your lower chest, squeezing your shoulder blades together.
  5. Pause for a moment at the peak of the contraction, then slowly release the cable back to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Decline Seated Wide-Grip Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have cable? These target the same upper back with different equipment.

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Dumbbell Bent Over Row Dumbbell Bent Over Row Dumbbell · Upper Back

FAQ

What muscles does the Cable Decline Seated Wide-Grip Row work?
The Cable Decline Seated Wide-Grip Row primarily targets the upper back, with the biceps and forearms assisting.
What equipment do I need for the Cable Decline Seated Wide-Grip Row?
The Cable Decline Seated Wide-Grip Row is done with a cable.
What's a good alternative to the Cable Decline Seated Wide-Grip Row?
If you don't have access to a cable, the Back Lever targets the same upper back using body weight instead.