Cable Decline Seated Wide-grip Row

upper backbackcable

Matutunan kung paano gawin ang Cable Decline Seated Wide-grip Row nang may tamang form at technique. Ang cable exercise na ito ay pangunahing nagta-target sa iyong Upper Back, na may secondary emphasis sa Biceps, Forearms.

Cable Decline Seated Wide-grip Row exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Cable Decline Seated Wide-grip Row

Sundin ang mga hakbang na ito para maisagawa ang Cable Decline Seated Wide-grip Row nang may tamang form:

  1. 1Umupo sa decline bench na nakaharap sa cable machine at matatag na nakapatong ang mga paa sa footrests.
  2. 2Hawakan ang cable attachment nang malawak na overhand grip, nakaharap pababa ang mga palad.
  3. 3Bahagyang sumasandal paatalikod, pinapanatiling tuwid ang likod at naka-engage ang core.
  4. 4Hilahin ang cable patungo sa ibabang dibdib, pisig ang mga shoulder blade.
  5. 5Huminto sandali sa pinakamataas na contraction, pagkatapos ay dahan-dahang pakawalan ang cable pabalik sa simula.
  6. 6Ulitin ang galaw para sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Cable Decline Seated Wide-grip Row

Primary

upper back

Secondary

bicepsforearms

Exercise Details

Equipment
cable
Body Part
back
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).

Sets & Reps by Goal

Strength

Sets
3–5
Reps
3–6
Rest
2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets
3–4
Reps
8–15
Rest
60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets
2–3
Reps
15–25
Rest
30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Cable Decline Seated Wide-grip Row?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

Mga Kaugnay na Exercises

cable rope crossover seated row exercise demonstration na nagpapakita ng tamang form

cable rope crossover seated row

upper backcable
cable rope elevated seated row exercise demonstration na nagpapakita ng tamang form

cable rope elevated seated row

upper backcable
cable one arm straight back high row (nakaluhod) exercise demonstration na nagpapakita ng tamang form

cable one arm straight back high row (nakaluhod)

upper backcable
cable reverse-grip straight back seated high row exercise demonstration na nagpapakita ng tamang form

cable reverse-grip straight back seated high row

upper backcable
cable palm rotational row exercise demonstration na nagpapakita ng tamang form

cable palm rotational row

upper backcable
cable low seated row exercise demonstration na nagpapakita ng tamang form

cable low seated row

upper backcable

Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Cable Decline Seated Wide-grip Row?

Ang Cable Decline Seated Wide-grip Row ay pangunahing nagta-target sa iyong Upper Back. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Forearms. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Cable Decline Seated Wide-grip Row?

Ang Cable Decline Seated Wide-grip Row ay nangangailangan ng cable. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Cable Decline Seated Wide-grip Row nang may tamang form?

Simulan sa pamamagitan ng Umupo sa decline bench na nakaharap sa cable machine at matatag na nakapatong ang mga paa sa footrests. Hawakan ang cable attachment nang malawak na overhand grip, nakaharap pababa ang mga palad. Bahagyang sumasandal paatalikod, pinapanatiling tuwid ang likod at naka-engage ang core. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Cable Decline Seated Wide-grip Row?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).

What are the best sets and reps for the Cable Decline Seated Wide-grip Row?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Cable Decline Seated Wide-grip Row best for?

The Cable Decline Seated Wide-grip Row fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.

I-track ang Cable Decline Seated Wide-grip Row sa Cora

Gumagawa ang Cora ng AI-powered workout plans na umaangkop sa iyong recovery. Mag-log ng exercises, i-track ang progress, at kumuha ng personalized coaching.

I-download ang Cora para sa iOS