Cable Seated Decline Wide-Grip Row
Target and sculpt your back with Cable Seated Decline Wide-Grip Rows! Build a wider, stronger back with this effective pulling exercise.
The Cable Seated Decline Wide-Grip Row is a compound exercise that mainly works the back, with help from the traps. You'll need: decline bench or wide bar attachment or cable machine.
Required Equipment
Cable Seated Decline Wide-Grip Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Outer Lats (teres major); Mid Traps (trapezius, middle fibers)
Cable Seated Decline Wide-Grip Row Variations and Alternatives
How to do the Cable Seated Decline Wide-Grip Row
Position yourself on a decline bench facing the cable machine with a wide-grip bar attachment set at a low position.
Grasp the bar with both hands wider than shoulder-width apart, keeping your back straight and your chest up.
With a slight bend in your knees, lean forward slightly from your hips.
Pull the bar towards your lower abdomen, retracting your shoulder blades as you bring your elbows directly behind you.
Squeeze your back muscles at the end of the movement.
Slowly extend your arms back to the starting position, maintaining control of the weight throughout the movement.
Repeat for the desired number of repetitions and sets.
Please ensure proper form is maintained throughout the exercise to avoid injury and maximize muscle engagement. It’s also important to adjust the weight according to your strength level.
---
Cable Seated Decline Wide-Grip Row FAQs
What muscles does the Cable Seated Decline Wide-Grip Row work?
The Cable Seated Decline Wide-Grip Row mainly works the back, with help from the traps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Cable Seated Decline Wide-Grip Row?
Decline bench or wide bar attachment or cable machine.
Is the Cable Seated Decline Wide-Grip Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Seated Decline Wide-Grip Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Seated Decline Wide-Grip Row variations and alternatives?
Similar exercises include the Barbell Wide-Grip Bent-Over Row, Barbell Incline Row, Barbell Lying Close-Grip Underhand Rack Row and Barbell Bench Incline Reverse-Grip Row.
Training calculators
Work out the numbers behind your training before your next session.