What muscles does the Cable Decline Seated Wide Grip Row work?

This exercise primarily targets the upper back muscles, including the rhomboids and trapezius. It also engages the biceps, shoulders, and lower back as secondary movers for stability and pulling strength.

What equipment do I need for the Cable Decline Seated Wide Grip Row?

You’ll need a cable machine fitted with a wide-grip attachment and a decline bench to perform this exercise properly. If you don’t have a decline bench, you can use a flat bench at a slight angle or adapt the move to a standard seated cable row setup.

Is the Cable Decline Seated Wide Grip Row suitable for beginners?

Yes, beginners can perform this exercise with lighter weights to focus on technique and proper posture. It’s important to keep movements controlled and avoid leaning excessively to prevent strain on the lower back.

What are common mistakes to avoid when doing the Cable Decline Seated Wide Grip Row?

Avoid rounding your back, hunching your shoulders, or jerking the weight with momentum. Keep your core engaged, elbows slightly flared, and control both the pull and the return phase to protect your spine and maximize muscle activation.

How many sets and reps should I do for the Cable Decline Seated Wide Grip Row?

For strength, aim for 3–4 sets of 6–8 reps with heavier resistance. For hypertrophy or muscle endurance, try 3–4 sets of 10–15 reps with moderate weight and controlled form.

What safety tips should I follow for the Cable Decline Seated Wide Grip Row?

Ensure the bench and cable settings are secure before starting. Keep your core braced, avoid locking out your elbows, and use a weight that allows you to maintain smooth, controlled movement without straining the lower back.

Are there variations of the Cable Decline Seated Wide Grip Row?

Yes. You can try a narrow-grip attachment to emphasize the lats or perform the movement on a flat bench to change the angle of pull. Single-arm cable rows can also be used to improve unilateral strength and correct muscle imbalances.

Cable Decline Seated Wide Grip Row

Target Muscles

Primary:

Secondary:

Equipment Required

Strength Machine

Bench

Exercise Type

Weight & Reps

How To Do

Sit on a decline bench facing the cable machine, grasping a wide-grip bar with arms fully extended and back straight. Pull the bar toward your chest, keeping elbows slightly flared and squeezing your shoulder blades together, then slowly return to the starting position. Focus on maintaining core engagement and control throughout the movement.

Step-by-Step Instructions

Sit on the decline bench of the cable machine, ensuring your feet are firmly planted on the floor or footrests for stability.
Adjust the cable machine to the appropriate height and attach a wide-grip bar to the pulley.
Grasp the wide-grip bar with both hands, palms facing downward, and ensure your arms are fully extended.
Engage your core and maintain a straight back throughout the exercise.
Begin the movement by pulling the bar towards your chest, squeezing your shoulder blades together as you pull.
Keep your elbows slightly flared out and focus on contracting your back muscles.
Slowly extend your arms back to the starting position, maintaining control of the weight.
Repeat for the desired number of repetitions.

Explore more upper back exercises or strength machine exercises in our exercise library.

Alternative Exercises

Seated Cable Row

Upper Back

Strength Machine • Bench

Cable Upper Row

Upper Back

Strength Machine • Bench

Dumbbell Incline Row

Upper Back

Bench • Dumbbell

Barbell Incline Row

Upper Back

Bench • Barbell

Frequently Asked Questions

What muscles does the Cable Decline Seated Wide Grip Row work?: This exercise primarily targets the upper back muscles, including the rhomboids and trapezius. It also engages the biceps, shoulders, and lower back as secondary movers for stability and pulling strength.
What equipment do I need for the Cable Decline Seated Wide Grip Row?: You’ll need a cable machine fitted with a wide-grip attachment and a decline bench to perform this exercise properly. If you don’t have a decline bench, you can use a flat bench at a slight angle or adapt the move to a standard seated cable row setup.
Is the Cable Decline Seated Wide Grip Row suitable for beginners?: Yes, beginners can perform this exercise with lighter weights to focus on technique and proper posture. It’s important to keep movements controlled and avoid leaning excessively to prevent strain on the lower back.
What are common mistakes to avoid when doing the Cable Decline Seated Wide Grip Row?: Avoid rounding your back, hunching your shoulders, or jerking the weight with momentum. Keep your core engaged, elbows slightly flared, and control both the pull and the return phase to protect your spine and maximize muscle activation.
How many sets and reps should I do for the Cable Decline Seated Wide Grip Row?: For strength, aim for 3–4 sets of 6–8 reps with heavier resistance. For hypertrophy or muscle endurance, try 3–4 sets of 10–15 reps with moderate weight and controlled form.
What safety tips should I follow for the Cable Decline Seated Wide Grip Row?: Ensure the bench and cable settings are secure before starting. Keep your core braced, avoid locking out your elbows, and use a weight that allows you to maintain smooth, controlled movement without straining the lower back.
Are there variations of the Cable Decline Seated Wide Grip Row?: Yes. You can try a narrow-grip attachment to emphasize the lats or perform the movement on a flat bench to change the angle of pull. Single-arm cable rows can also be used to improve unilateral strength and correct muscle imbalances.