The Cable Decline Seated Wide-Grip Row is a strength training exercise that targets the muscles in the back, particularly the middle and lower trapezius, rhomboids, and latissimus dorsi. This exercise also engages the muscles in the biceps and forearms.
How to perform
To perform the Cable Decline Seated Wide-Grip Row, follow these step-by-step instructions:1. Sit on a decline bench facing a cable machine with a wide-grip attachment connected to the low pulley.
2. Adjust the decline bench to a comfortable angle that allows you to fully extend your arms when reaching for the cable attachment.
3. Grab the wide-grip attachment with both hands, palms facing each other, and sit back with your chest up and shoulders down and back.
4. Keep your feet flat on the ground and your knees slightly bent to maintain stability.
5. Pull the cable attachment towards your lower chest by retracting your shoulder blades, leading with your elbows.
6. Squeeze your back muscles at the top of the movement before slowly returning to the starting position with control.
7. Repeat for the desired number of reps.
It is important to maintain proper form throughout the exercise to effectively target the back muscles and prevent injury. Make sure to engage your core, keep your chest up, and avoid using momentum to pull the weight. Adjust the weight to a challenging but manageable level and focus on feeling the muscles working during each repetition.
Equipment required
Cable
Cable equipment consists of adjustable pulleys attached to weight stacks that allow for resistance training. This equipment is commonly used for strength training exercises that target various muscle groups in the body, such as chest, back, arms, and legs. Cable equipment provides a versatile and functional way to perform exercises that mimic real-life movements, improving muscle endurance, stability, and coordination.