Exercise guide · Intermediate · Compound

Cable Decline Seated Wide-Grip Row: How to Do It & Muscles Worked

The cable decline seated wide-grip row is a strength exercise targeting the upper back, performed on a decline bench using a cable machine. It also engages the biceps and forearms as secondary muscles.

Primary muscles
Traps
Secondary muscles
Biceps , Forearms
Equipment
Cable
Level · type
Intermediate · Compound
Demonstration of the cable decline seated wide-grip row
Front view: muscles worked by the cable decline seated wide-grip row. Primary: traps. Secondary: biceps and forearms.
Back view: muscles worked by the cable decline seated wide-grip row. Primary: traps. Secondary: biceps and forearms.
Primary Secondary

How to do the cable decline seated wide-grip row

  1. Step 1: Sit on the decline bench facing the cable machine with your feet securely placed on the footrests.
  2. Step 2: Grasp the cable attachment with a wide overhand grip, palms facing down.
  3. Step 3: Lean back slightly, keeping your back straight and your core engaged.
  4. Step 4: Pull the cable towards your lower chest, squeezing your shoulder blades together.
  5. Step 5: Pause for a moment at the peak of the contraction, then slowly release the cable back to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the cable decline seated wide-grip row by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Decline Seated Wide-Grip Row alternatives

More exercises that train the traps as their main target:

More traps exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.