10 Best Alternatives to Cable Decline Seated Wide-grip Row

Ranked Cable Decline Seated Wide-grip Row Alternatives

10 substitutes, ranked by how closely each one matches the Cable Decline Seated Wide-grip Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Cable Floor Seated Wide-grip Row

   99% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   It uses the same equipment and still works the lats.

   How to perform this exercise

   1. Sit on the floor with your legs extended and your back straight.
   2. Attach a cable handle to a low pulley and position the cable machine behind you.
   3. Grasp the handle with a wide overhand grip, palms facing down.
   4. Lean back slightly, keeping your back straight and your chest lifted.
   5. Pull the handle towards your waist, squeezing your shoulder blades together.
   6. Pause for a moment at the top of the movement, then slowly release the handle back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: seated row, the same as the Cable Decline Seated Wide-grip Row
   • Primary muscle: lats, the same as the Cable Decline Seated Wide-grip Row
   • Equipment: a cable, the same as the Cable Decline Seated Wide-grip Row
   • Body position: seated, the same as the Cable Decline Seated Wide-grip Row
2. Play demonstration

   2. Cable Low Seated Row

   96% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   The same equipment, taken with a neutral grip.

   How to perform this exercise

   1. Sit on the machine with your feet flat on the footrests and your knees slightly bent.
   2. Grasp the handles with an overhand grip, palms facing down.
   3. Keep your back straight and lean slightly forward, maintaining a slight bend in your elbows.
   4. Pull the handles towards your body, squeezing your shoulder blades together.
   5. Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: seated row, the same as the Cable Decline Seated Wide-grip Row
   • Primary muscle: lats, the same as the Cable Decline Seated Wide-grip Row
   • Equipment: a cable, the same as the Cable Decline Seated Wide-grip Row
   • Body position: seated, the same as the Cable Decline Seated Wide-grip Row
3. Play demonstration

   3. Cable Seated High Row (V-bar)

   96% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   Pick this when you want an easier version that still works the lats.

   How to perform this exercise

   1. Sit on the cable machine with your feet flat on the floor and your knees slightly bent.
   2. Grasp the v-bar attachment with an overhand grip, palms facing each other, and your hands shoulder-width apart.
   3. Keep your back straight and lean slightly forward from the hips.
   4. Pull the v-bar towards your torso by retracting your shoulder blades and squeezing your back muscles.
   5. Pause for a moment at the peak of the contraction, then slowly release the tension and return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: seated row, the same as the Cable Decline Seated Wide-grip Row
   • Primary muscle: lats, the same as the Cable Decline Seated Wide-grip Row
   • Equipment: a cable, the same as the Cable Decline Seated Wide-grip Row
   • Body position: seated, the same as the Cable Decline Seated Wide-grip Row
4. 

   4. Elevated Cable Rows

   91% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Get a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height.
   2. Place it on the seat of the cable row machine.
   3. Sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
   4. Lean over as you keep the natural alignment of your back and grab the V-bar handles.
   5. With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
   6. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
   7. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: lats, the same as the Cable Decline Seated Wide-grip Row
   • Equipment: a cable, the same as the Cable Decline Seated Wide-grip Row
   • Body position: seated, the same as the Cable Decline Seated Wide-grip Row
5. Play demonstration

   5. Cable Seated Row

   90% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
   2. Grasp the handles with an overhand grip, keeping your back straight and your shoulders relaxed.
   3. Pull the handles towards your body, squeezing your shoulder blades together.
   4. Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: seated row, the same as the Cable Decline Seated Wide-grip Row
   • Primary muscle: lats, the same as the Cable Decline Seated Wide-grip Row
   • Equipment: a cable, the same as the Cable Decline Seated Wide-grip Row
   • Body position: seated, the same as the Cable Decline Seated Wide-grip Row
6. Play demonstration

   6. Cable Seated Wide-grip Row

   85% match

   • Upper Back
   • Cable
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the upper back rather than the lats.

   How to perform this exercise

   1. Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
   2. Grasp the handle with a wide overhand grip, palms facing down.
   3. Keep your back straight and lean slightly forward from the hips.
   4. Pull the handle towards your lower chest, squeezing your shoulder blades together.
   5. Pause for a moment at the peak of the contraction.
   6. Slowly release the handle back to the starting position, fully extending your arms.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: seated row, the same as the Cable Decline Seated Wide-grip Row
   • Primary muscle: upper back, not lats
   • Equipment: a cable, the same as the Cable Decline Seated Wide-grip Row
   • Body position: seated, the same as the Cable Decline Seated Wide-grip Row
7. Play demonstration

   7. Cable Thibaudeau Kayak Row

   83% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   Pick this when you want to work the lats one side at a time.

   How to perform this exercise

   1. Attach a cable handle to a low pulley and sit facing the machine with your feet flat on the floor.
   2. Grasp the handle with your right hand and extend your arm fully, keeping a slight bend in your elbow.
   3. Lean forward from your hips, keeping your back straight and your abs engaged.
   4. Pull the handle towards your torso by retracting your shoulder blade and bending your elbow, keeping your arm close to your body.
   5. Squeeze your back muscles at the top of the movement, then slowly return to the starting position.
   6. Repeat for the desired number of repetitions, then switch sides and perform with your left arm.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: lats, the same as the Cable Decline Seated Wide-grip Row
   • Equipment: a cable, the same as the Cable Decline Seated Wide-grip Row
   • Body position: seated, the same as the Cable Decline Seated Wide-grip Row
8. Play demonstration

   8. Cable Reverse-grip Straight Back Seated High Row

   81% match

   • Upper Back
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on the seat facing the cable machine with your feet flat on the floor.
   2. Grasp the cable attachment with an underhand grip, palms facing up, and your hands shoulder-width apart.
   3. Keep your back straight and lean slightly forward from your hips.
   4. Pull the cable towards your torso by retracting your shoulder blades and squeezing your back muscles.
   5. Pause for a moment at the peak of the contraction, then slowly release the cable back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: seated row, the same as the Cable Decline Seated Wide-grip Row
   • Primary muscle: upper back, not lats
   • Equipment: a cable, the same as the Cable Decline Seated Wide-grip Row
   • Body position: seated, the same as the Cable Decline Seated Wide-grip Row
9. Play demonstration

   9. Cable Straight Back Seated Row

   81% match

   • Upper Back
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
   2. Grasp the cable handles with an overhand grip, palms facing down.
   3. Keep your back straight and lean slightly forward from the hips.
   4. Pull the cable handles towards your body, squeezing your shoulder blades together.
   5. Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: seated row, the same as the Cable Decline Seated Wide-grip Row
   • Primary muscle: upper back, not lats
   • Equipment: a cable, the same as the Cable Decline Seated Wide-grip Row
   • Body position: seated, the same as the Cable Decline Seated Wide-grip Row
10. 

    10. Leverage Iso Row

    79% match

    • Lats
    • Machine
    • Intermediate
    • Compound

    How to perform this exercise

    1. Load an appropriate weight onto the pins and adjust the seat height so that the handles are at chest level. Grasp the handles with either a neutral or pronated grip. This will be your starting position.
    2. Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow.
    3. Pause at the bottom of the motion, and then slowly return the handles to the starting position. For multiple repetitions, avoid completely returning the weight to the stops to keep tension on the muscles being worked.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: lats, the same as the Cable Decline Seated Wide-grip Row
    • Equipment: a machine, not a cable
    • Body position: seated, the same as the Cable Decline Seated Wide-grip Row