Back · Cable machine

Cable Decline Seated Wide Grip Row

The cable decline seated wide grip row is a compound pulling exercise targeting the upper back, specifically the rear deltoids, rhomboids, and middle trapezius. The decline bench setup minimizes lower back fatigue and stabilizes the torso, making it a great addition to the middle of a back or pull workout.

Muscles: Back
Equipment: Cable machine
Type: Strength
Animation: Men

How to do it

Sit on a decline bench facing a cable machine with a wide grip bar attached.
Grab the bar with a wide overhand grip.
Keep your chest up and core engaged.
Pull the bar towards your upper chest, driving your elbows back and squeezing your shoulder blades together.
Return to the starting position with control.

Common mistakes

Shrugging the shoulders upward during the pull shifts tension away from the middle back toward the neck and upper traps.
Rocking the torso backward utilizes momentum instead of force from the upper back musculature.
Pulling primarily with the biceps rather than leading with the elbows drastically reduces back activation.
Allowing the weight stack to pull the arms forward without controlled resistance stresses the shoulder joints.

Tips

Drive your elbows back and slightly out to fully engage the rear delts and mid-traps at peak contraction.
Hold the fully contracted position for a brief pause before slowly controlling the weight back.
Consider using a thumbless grip to reduce forearm engagement and improve your mind-muscle connection with the back.

Sets and reps

For upper back hypertrophy and endurance, complete 3 to 4 sets of 10 to 15 controlled repetitions with 60 to 90 seconds of rest between sets.

Muscles worked

Cable Decline Seated Wide Grip Row: back

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

How does the decline angle affect the row compared to a flat bench?

The decline position shifts the angle of pull to target the upper back and rear delts more intensely while removing shear stress from the lower spine.

What should you do if you experience pain in the front of your shoulders?

Slightly narrow your grip or reduce the range of motion behind the body; if pain persists, stop the movement and consult a specialist.

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