Decline Wide Grip Cable Seated Row
In SetGrip: Cable Seated Row (Decline, Wide Grip)
- Primary muscleUpper Back
- EquipmentCable
- DifficultyIntermediate
- TypeCompound · Pull
A decline bench fixes your torso at a downward slope, so the cable meets you at a different angle than the standard seated row, while the wide overhand grip flares your elbows to load the mid-traps and rear delts over the lats. The bench also takes your lower back out of the equation, useful late in a session when hinged rows are spent.
How to do the Decline Wide Grip Cable Seated Row
- 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.
Tip: Pause for a full count with the handle at your torso before letting it go back.
Muscles worked
Primary
Upper Back · Back
The rhomboids and mid traps squeeze the shoulder blades together at the end of each rep, which is where you should feel the strongest contraction.
Common mistakes
- Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
- Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
- Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
- Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Decline Wide Grip Cable Seated Row work?
The Decline Wide Grip Cable Seated Row primarily works the upper back. It also involves the biceps and forearms, which assist the movement and stabilise the joints.
Is the Decline Wide Grip Cable Seated Row good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Decline Wide Grip Cable Seated Row with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Decline Wide Grip Cable Seated Row?
If you cannot do the Decline Wide Grip Cable Seated Row, try the Close Grip Single Arm Bodyweight Standing Row, the Smith Machine Inverted Row or the Inverted Pull-Up. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Decline Wide Grip Cable Seated Row, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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