Cable Decline Seated Wide-grip Row
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Cable
- Körperregion
- Back
- Typ
- Strength
The cable decline seated wide-grip row is a back-building pull that targets the lats, teres major and minor, infraspinatus, and the middle and lower trapezius, with the rear delts, brachialis, and brachioradialis assisting. The wide grip and slight decline pulling angle bias the upper and outer back, making it a strong choice for thickness and posture.
Cable Decline Seated Wide-grip Row: So führst du sie aus
- 1Attach a wide bar or long handle to the low cable pulley and sit on the bench facing the stack, feet braced on the platform with knees slightly bent.
- 2Take a wide overhand grip, well outside shoulder-width, and sit tall with your arms extended and a slight forward lean from the hips.
- 3Set your chest up, pull your shoulder blades down, and brace your core to lock the spine in a neutral position.
- 4Pull the bar toward your upper abdomen, leading with your elbows and driving them back and slightly out to the sides.
- 5Squeeze your shoulder blades together at the end of the pull, keeping your torso still rather than rocking back.
- 6Hold the contracted position briefly with the bar near your lower ribs.
- 7Lower the bar under control, letting your arms extend and your shoulder blades travel forward without rounding your back.
- 8Complete your reps, then return the weight to the stack with control.
Technik-Tipps
- Lead each rep with your elbows, not your hands, so the lats and mid-back do the work instead of the biceps.
- Keep your torso quiet and upright; let the cable move while your spine stays still to keep tension on the back.
- Pause and squeeze the shoulder blades together for a beat at the top to maximize contraction in the traps and lats.
- Allow a full stretch at the front of each rep by letting the shoulder blades glide forward, but stop before your lower back rounds.
- Pick a weight you can control through a full range; cables punish momentum more than they reward it.
Häufige Fehler
- Rocking the torso back and forth to swing the weight up, which shifts load off the back and strains the lower spine.
- Pulling with the arms and shrugging the shoulders up, which turns the row into a biceps and upper-trap exercise instead of a back row.
- Rounding the lower back at the stretched position, which removes tension from the lats and puts the spine at risk.
- Using a grip that is too narrow, which reduces the wide-grip emphasis on the outer back and rear delts.
- Cutting the range short by not squeezing the shoulder blades, which leaves the mid and lower traps under-trained.
Häufig gestellte Fragen
What muscles does the cable decline seated wide-grip row work?
It targets the latissimus dorsi, teres major and minor, infraspinatus, and the middle and lower trapezius. The rear deltoids, brachialis, and brachioradialis assist as synergists.
How wide should my grip be on the wide-grip row?
Take an overhand grip noticeably wider than shoulder-width. The wider hand position pulls the elbows out and shifts emphasis toward the upper back, rear delts, and outer lats.
Is the cable decline seated wide-grip row good for beginners?
Yes. The cable provides constant, controllable tension and a fixed path, so it is easier to learn good rowing mechanics than free-weight rows. Start light and focus on leading with the elbows.
What is a good alternative to the wide-grip seated cable row?
A close-grip seated cable row trains similar back muscles with more lat and biceps involvement, while a face pull emphasizes the rear delts and upper traps. Both pair well as variations.
How many sets and reps should I do?
For back thickness, 3 to 4 sets of 10 to 15 controlled reps works well. Keep the tempo steady and prioritize a full squeeze over heavier weight.
