Cable Decline Seated Wide Grip Row
Description
The cable decline seated wide grip row is performed seated on a low or decline bench in front of a cable, rowing with a wide grip. The wide grip and downward angle target the upper back, rhomboids, and rear delts. The decline position changes the angle of pull for unique back stimulation.
Muscle Group
Equipment Required
Cable Decline Seated Wide Grip Row Instructions
- Set a low or decline bench in front of a cable machine.
- Attach a long bar or wide-grip handle to the cable.
- Sit on the bench facing the cable.
- Grab the bar with a wide overhand grip.
- Lean back slightly and brace your core.
- Pull the bar back toward your upper chest.
- Lead with the elbows out to the sides at shoulder height.
- Squeeze the upper back hard, then return slowly.
Cable Decline Seated Wide Grip Row Form & Visual
Cable Decline Seated Wide Grip Row Benefits
- Builds upper back detail
- Targets rhomboids and rear delts
- Constant cable tension
- Improves posture
- Strong upper back builder
- Reduces lower back stress
Cable Decline Seated Wide Grip Row Muscles Worked
- Rhomboids
- Rear deltoid
- Traps
- Latissimus dorsi
Cable Decline Seated Wide Grip Row Variations & Alternatives
- Wide Grip Cable Row
- Face Pull
- Bent Over Wide Row
- High Row
