Exercise guide
Cable Decline Seated Wide-Grip Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
This compound movement uses a chest-supported decline angle to isolate the mid-back, lower traps, and lats while minimizing lower back strain. The wide grip shifts the emphasis toward the rear deltoids and scapular retractors for improved posture and upper back thickness.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Position an incline bench at a 45-degree angle facing a cable machine with a wide-grip bar attached to a high pulley.
- Sit on the bench facing the machine, pressing your chest firmly against the backrest with your feet planted firmly on the floor.
- Grasp the bar with a wide overhand grip (wider than shoulder-width) and extend your arms fully toward the pulley.
- Depress your shoulder blades down and back to create a stable base before starting the movement.
How to do it
- Exhale as you pull the bar toward your lower chest, driving your elbows back and slightly downward in a rowing motion.
- Squeeze your shoulder blades together forcefully at the peak of the contraction, holding for one second.
- Inhale as you slowly extend your arms back to the starting position, resisting the weight to maintain tension.
- Maintain a controlled 2-1-2 tempo, ensuring your chest remains in contact with the bench throughout the set.
Form checklist
- Keep your chest glued to the bench to prevent using momentum or lower back extension.
- Lead the movement with your elbows rather than pulling with your hands.
- Avoid shrugging your shoulders upward; keep them pulled away from your ears.
- Ensure your wrists stay neutral and do not curl inward during the pull.
Pro tips
- Focus on the 'mind-muscle connection' by imagining you are trying to touch your elbows together behind your back.
- Use a thumbless 'false grip' to reduce bicep and forearm involvement, forcing the back muscles to do more work.
Make it harder
- Incorporate a 3-second slow eccentric (lowering) phase to increase time under tension and muscle fiber recruitment.
- Add a 2-second isometric pause at the point of maximum contraction to further challenge the traps and rhomboids.
Frequently asked
- What muscles does the cable decline seated wide-grip row work?
- The cable decline seated wide-grip row primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the cable decline seated wide-grip row?
- The cable decline seated wide-grip row uses cable.
- Is the cable decline seated wide-grip row good for beginners?
- The cable decline seated wide-grip row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.