Upper back · Cable · Intermediate

How to do Cable Decline Seated Wide-grip Row

The cable decline seated wide-grip row is a strength exercise targeting the upper back, performed on a decline bench using a cable machine. It also engages the biceps and forearms as secondary muscles.

Cable Decline Seated Wide-grip Row demonstration

Primary muscle: Upper back
Also works: Biceps and Forearms
Equipment: Cable
Level: Intermediate
Category: Back

How to do Cable Decline Seated Wide-grip Row, step by step

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.

Muscles worked

Cable Decline Seated Wide-grip Row works your upper back as the main mover, with help from your biceps and forearms.

Track Cable Decline Seated Wide-grip Row in SPLYT

Cable Decline Seated Wide-grip Row is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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