Cable Decline Seated Wide-Grip Row

Setup

1. 01Set a decline bench or low seat facing a low cable pulley with a wide bar attached.
2. 02Sit back on the decline pad with the feet braced and knees bent.
3. 03Grip the bar wider than shoulder width with an overhand grip.
4. 04Extend the arms toward the pulley and set a tall chest.

Execution

1. 01Pull the bar toward the lower chest by driving the elbows wide and back.
2. 02Keep the torso still against the pad as the bar travels in.
3. 03Squeeze the shoulder blades together at the chest.
4. 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.