Cable Decline Seated Wide-grip Row

Cable Decline Seated Wide-grip Row

The Cable Decline Seated Wide-grip Row is an excellent compound exercise that targets multiple muscle groups in the upper body. This exercise primarily engages the back muscles, including the latissimus dorsi or lats, rhomboids, and rear deltoids. Additionally, it works the biceps, forearms, and upper back, helping to build strength and improve posture. The cable machine provides constant tension throughout the movement, which stimulates muscle growth and increases muscular endurance. By performing the exercise in a seated position, you are able to stabilize your core and focus on isolating the targeted muscles without involving other parts of the body. The wide-grip handle used in this exercise emphasizes the muscles in the middle back, resulting in a broader and more defined back appearance over time. It also allows for a greater range of motion, enabling you to achieve a better contraction of the target muscles. Including the Cable Decline Seated Wide-grip Row in your workout routine can help improve your overall upper body strength and posture. Remember to start with lighter weights and gradually increase the resistance as you become more comfortable with the movement. As with all exercises, it's important to maintain proper form, breathe consistently, and listen to your body to prevent injury and ensure optimal results.


  • Start by setting up a decline bench facing a cable machine.
  • Attach a wide-grip handle to the low pulley of the cable machine.
  • Sit on the decline bench and position your feet securely in front of you.
  • Grab the handle with an overhand grip, slightly wider than shoulder-width apart.
  • Keeping your back straight and core engaged, lean back slightly and fully extend your arms in front of you.
  • Pull the handle towards your abdomen, squeezing your shoulder blades together as you do so.
  • Pause for a moment at the fully contracted position, feeling the tension in your back muscles.
  • Slowly release the handle and extend your arms back to the starting position.
  • Repeat for the desired number of repetitions.
  • Ensure proper breathing throughout the exercise, exhaling as you pull the handle and inhaling as you release.

Tips & Tricks

  • Maintain proper form throughout the exercise to target the back muscles effectively.
  • Increase the weight gradually to continuously challenge and improve your strength.
  • Focus on squeezing your shoulder blades together at the top of the movement to fully engage the back muscles.
  • Ensure a full range of motion by fully extending your arms at the starting position and pulling with your elbows towards your waist.
  • Engage your core muscles by maintaining a stable and upright position throughout the exercise.
  • Control the movement and avoid using momentum to effectively work the targeted muscles.
  • Keep your wrists in a neutral position to avoid strain or discomfort.
  • Remember to breathe continuously and avoid holding your breath during the exercise.
  • If using a cable machine, adjust the pulley height to target different areas of your back and vary your workout.
  • Don't rush the exercise; perform each rep with control and focus.


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