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Decline Seated Cable Wide-Grip Row
A wide-grip cable row performed seated on a decline setup so the pull travels slightly upward into the upper back, biasing the rear delts and mid traps.
BackCableHorizontal pull
GoLightWeight mediacable-decline-seated-wide-grip-row
Demonstration coming soon
Primary
RhomboidsMiddle trapezius
Secondary
Rear deltoidsLatissimus dorsiBicepsSpinal erectors
Equipment
Cable
Pattern
Horizontal pull
Setup
- 01Set a decline bench or low seat facing a low cable pulley with a wide bar attached.
- 02Sit back on the decline pad with the feet braced and knees bent.
- 03Grip the bar wider than shoulder width with an overhand grip.
- 04Extend the arms toward the pulley and set a tall chest.
Execution
- 01Pull the bar toward the lower chest by driving the elbows wide and back.
- 02Keep the torso still against the pad as the bar travels in.
- 03Squeeze the shoulder blades together at the chest.
- 04Return the bar under control to full arm extension.
Checkpoints
- -Elbows stay high and wide, roughly in line with the bar.
- -Torso stays fixed on the pad with no rocking.
- -Bar touches the lower chest, not the stomach.
- -Shoulder blades reach a full stretch forward at the start of each rep.
Common mistakes
- -Sliding the hips forward off the seat to lengthen the pull.
- -Dropping the elbows and turning it into a lat-dominant row.
- -Shrugging the shoulders toward the ears at the squeeze.
- -Letting the weight stack yank the arms forward on the return.
Programming notes
- -Use 3 to 4 sets of 10 to 15 reps as upper-back accessory work after heavy rows.
- -Keep loads moderate; the fixed torso removes momentum, so weights run lighter than a standard seated row.
- -Add a 1-second squeeze per rep to reinforce scapular retraction.
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