Cable Decline Seated Wide-grip Row
Also known as: decline cable seated wide-grip row
Cable Decline Seated Wide-grip Row trades complexity for a thicker, wider upper back, and it pairs well with a heavy row.
How to do Cable Decline Seated Wide-grip Row
- Sit on the decline bench facing the cable machine with your feet securely placed on the footrests.
- Grasp the cable attachment with a wide overhand grip, palms facing down.
- Lean back slightly, keeping your back straight and your core engaged.
- Pull the cable towards your lower chest, squeezing your shoulder blades together.
- Pause for a moment at the peak of the contraction, then slowly release the cable back to the starting position.
- Repeat for the desired number of repetitions.
Cable Decline Seated Wide-grip Row Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Stretch the return phase before adding weight.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Move the pin one plate once the last rep feels easy.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Step back until the stack never rests at the top.
Common Cable Decline Seated Wide-grip Row Mistakes
Standing too near the tower so the first inch is slack
Take a step back until the cable is loaded before you begin.
Pulling with the arms before the shoulder blades move
Start each rep by drawing the shoulder blades together, then bend the elbows.
Repeating the same load and rep scheme for months
Pick one variable, load, reps, or tempo, and push it every week.
Easier and Harder Than Cable Decline Seated Wide-grip Row
Swap Cable Decline Seated Wide-grip Row For
Cable Decline Seated Wide-grip Row — Frequently Asked Questions
How do you do the Cable Decline Seated Wide-grip Row?
Sit on the decline bench facing the cable machine with your feet securely placed on the footrests. Grasp the cable attachment with a wide overhand grip, palms facing down. Lean back slightly, keeping your back straight and your core engaged. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Decline Seated Wide-grip Row work?
The Cable Decline Seated Wide-grip Row primarily targets the upper back. It is classified as a back exercise and is performed with a cable machine.
How many sets and reps of the Cable Decline Seated Wide-grip Row should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Decline Seated Wide-grip Row good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Cable Decline Seated Wide-grip Row?
Try the Kettlebell Two Arm Row, Lever T-bar Reverse Grip Row or the Dumbbell Bent Over Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable Decline Seated Wide-grip Row the same as the decline cable seated wide-grip row?
Yes. The Cable Decline Seated Wide-grip Row is also commonly called the decline cable seated wide-grip row. Different gyms and training programs label it differently, but "decline cable seated wide-grip row" refer to this same movement.
