Cable Decline Seated Wide Grip Row
Master the Cable Decline Seated Wide Grip Row for a powerful, wide back. This compound pull builds lat width and thickness while maintaining core
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable Decline Seated Wide Grip Row
Description
This exercise is performed sitting on a bench in front of a cable machine, pulling the bar towards your waist while keeping your back straight.
Save Cable Decline Seated Wide Grip Row to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Cable Decline Seated Wide Grip Row
- 01Setup
Position a decline bench in front of a low pulley cable machine and attach a wide grip lat bar. Adjust the bench angle so your chest is slightly above your hips when seated.
- 02Setup
Sit on the decline bench, brace your feet firmly against the footrests, and lean forward to grasp the wide grip bar with an overhand grip, slightly wider than shoulder-width. Ensure your back is straight and chest is up.
- 03
Initiate the pull by retracting your shoulder blades and driving your elbows backward, focusing on squeezing your lats. Exhale as you pull the bar towards your lower abdomen or upper thighs.
- 04
Continue pulling until the bar makes contact with your body, ensuring your shoulder blades are fully squeezed together. Maintain a strong, stable torso throughout the movement.
- 05
Slowly extend your arms and allow the bar to return to the starting position under control, feeling a deep stretch in your lats. Inhale during this eccentric phase and allow your shoulder blades to protract fully.
Tips
- Focus on driving your elbows back and down, rather than just pulling with your biceps, to maximize lat engagement and minimize arm fatigue.
- Maintain a slight forward lean from your hips throughout the exercise to keep constant tension on the lats and enhance the stretch at the top.
- Control the eccentric (return) phase of the movement, allowing your lats to fully stretch before initiating the next pull, which helps improve muscle growth.
- Keep your chest proud and your core braced to prevent rounding your lower back and maintain proper spinal alignment during the pull.
Common mistakes
- Rounding the back: Avoid hunching your shoulders or rounding your spine; instead, keep your chest up, shoulders back, and maintain a neutral lumbar curve throughout the entire movement.
- Using excessive momentum: Do not jerk the weight or use your body to swing the bar; focus on a controlled, deliberate pull and release to effectively target the lats.
- Shrugging the shoulders: Prevent your shoulders from elevating towards your ears; actively depress and retract your scapulae to keep tension on your back muscles and protect your neck.
In the Ellim app, Cable Decline Seated Wide Grip Row unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train cable decline seated wide grip row?
Get Ellim — FreeQuestions
Is Cable Decline Seated Wide Grip Row good for beginners?
Cable Decline Seated Wide Grip Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Decline Seated Wide Grip Row?
You need Cable to perform Cable Decline Seated Wide Grip Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Decline Seated Wide Grip Row?
Focus on driving your elbows back and down, rather than just pulling with your biceps, to maximize lat engagement and minimize arm fatigue. Maintain a slight forward lean from your hips throughout the exercise to keep constant tension on the lats and enhance the stretch at the top. Control the eccentric (return) phase of the movement, allowing your lats to fully stretch before initiating the next pull, which helps improve muscle growth. Keep your chest proud and your core braced to prevent rounding your lower back and maintain proper spinal alignment during the pull.
What are common mistakes when doing Cable Decline Seated Wide Grip Row?
Rounding the back: Avoid hunching your shoulders or rounding your spine; instead, keep your chest up, shoulders back, and maintain a neutral lumbar curve throughout the entire movement. Using excessive momentum: Do not jerk the weight or use your body to swing the bar; focus on a controlled, deliberate pull and release to effectively target the lats. Shrugging the shoulders: Prevent your shoulders from elevating towards your ears; actively depress and retract your scapulae to keep tension on your back muscles and protect your neck.
Related exercises
Cable Kneeling Leaning Forward One Arm Row
Back · Cable
Cable Bent Over Row with Rope Attachment
Back · Cable
Cable Bent Over Row
Back · Cable
Cable Bent Over Reverse Grip Row
Back · Cable
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
Track every rep of Cable Decline Seated Wide Grip Row.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store