Back · Cable
Cable Decline Seated Wide Grip Row
How to do the cable decline seated wide grip row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Sit at a low cable row station and attach a wide bar, leaning your torso slightly forward below horizontal to bias the angle. Pull the bar into your lower chest with a wide grip while squeezing your lats and mid-back, then return with control to a full stretch.
- 1Feel your lats and mid-back pulling the bar in
- 2Drive your elbows back and squeeze your shoulder blades
- 3Keep your chest up and control the bar both ways
Common mistakes
- Don't shrug or let your shoulders round forward
- Avoid jerking the bar or bouncing at the bottom
- Don't swing your torso back to heave the weight
Muscles worked
The cable decline seated wide grip row mainly works the lats and mid traps, with the biceps, forearms, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Rear DeltsSupport
- Lower BackMinor
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the cable decline seated wide grip row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.