upper backcable
cable decline seated wide-grip row
cable decline seated wide-grip row is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Sit on the decline bench facing the cable machine with your feet securely placed on the footrests.
Step 2. Grasp the cable attachment with a wide overhand grip, palms facing down.
Step 3. Lean back slightly, keeping your back straight and your core engaged.
Step 4. Pull the cable towards your lower chest, squeezing your shoulder blades together.
Step 5. Pause for a moment at the peak of the contraction, then slowly release the cable back to the starting position.
Muscles & body parts
Primary muscles
upper back
Secondary muscles
bicepsforearms
Primary body parts
back
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength. Quick templates or custom. Download Delibra to get started.