Cable Decline Seated Wide-Grip Row

Step by step instructions, muscle activation and variants for the Cable Decline Seated Wide-Grip Row.

MediumRear shouldersTrapezius

About this exercise

The cable decline seated wide-grip row is a compound pulling exercise that targets the middle back and lats by rowing a straight bar with a wide overhand grip while seated at a cable machine. The decline angle of the pull places extra emphasis on the lower fibers of the latissimus dorsi and helps develop back thickness. The wide grip also recruits the rear deltoids and rhomboids effectively.

How to Perform

Sit at the cable row machine and attach a straight bar to the low pulley
Plant your feet on the platform with knees slightly bent and sit tall with a neutral spine
Reach forward and grip the bar with a wide overhand grip, hands outside shoulder width
Begin the pull by retracting your shoulder blades and driving your elbows back and slightly downward
Row the bar toward your lower abdomen, keeping your torso upright and stable
Pause briefly and squeeze your back muscles at the peak contraction
Slowly extend your arms back to the start position while maintaining control

Muscle Activation

Primary

Rear shouldersTrapeziusMiddle back

Secondary

BicepsOuter forearm

Common Mistakes

Common mistakes content is coming soon.

About the Cable Decline Seated Wide-Grip Row

The Cable Decline Seated Wide-Grip Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

Cable Decline Seated Wide-Grip Row

About this exercise

How to Perform

Muscle Activation

Common Mistakes

About the Cable Decline Seated Wide-Grip Row

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