Cable Decline Seated Wide-grip Row
Expert Advice
Maintain a neutral spine and avoid rounding your back. Engage your lats by pulling your elbows towards your hips and squeezing your shoulder blades together at the end of the movement.
How-to-do Steps
- Attach a wide bar to the low pulley of a cable station and sit down facing the machine.
- Plant your feet firmly on the ground and slightly bend your knees.
- Lean forward at the waist to grab the bar with an overhand grip, hands wider than shoulder-width apart.
- Sit back with your arms fully extended, keeping your back straight.
- Pull the bar towards your waist while keeping your elbows close to your body.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable Decline Seated Wide-grip Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders25%
Lats25%
Traps25%
Secondary
Biceps15%
Forearms10%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Decline Seated Wide-grip Row work?
Cable Decline Seated Wide-grip Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Decline Seated Wide-grip Row?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Decline Seated Wide-grip Row suitable for beginners?
Cable Decline Seated Wide-grip Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
