10 Best Alternatives to Cable Decline Seated Wide-grip Row

The Cable Decline Seated Wide-grip Row is done seated with a cable machine. Ranked closest by our scoring: the Cable Floor Seated Wide-grip Row, the Cable Low Seated Row and the Cable Seated High Row (V-bar).

Cable Decline Seated Wide-grip RowWatch the Cable Decline Seated Wide-grip Row

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Cable Decline Seated Wide-grip Row

The steps for the Cable Decline Seated Wide-grip Row itself, so you can judge how close each substitute below really is.

Lats, with biceps, forearms · Cable · Intermediate · Compound

  1. Sit on the decline bench facing the cable machine with your feet securely placed on the footrests.
  2. Grasp the cable attachment with a wide overhand grip, palms facing down.
  3. Lean back slightly, keeping your back straight and your core engaged.
  4. Pull the cable towards your lower chest, squeezing your shoulder blades together.
  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.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Cable Floor Seated Wide-grip RowPlay demonstration

    1. Cable Floor Seated Wide-grip Row

    99% match

    Lats · Intermediate · Compound

    It uses the same equipment and still works the lats.

    • Cable
    How to perform it
    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. Cable Low Seated RowPlay demonstration

    2. Cable Low Seated Row

    96% match

    Lats · Intermediate · Compound

    The same equipment, taken with a neutral grip.

    • Cable
    How to perform it
    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. Cable Seated High Row (V-bar)Play demonstration

    3. Cable Seated High Row (V-bar)

    96% match

    Lats · Intermediate · Compound

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

    • Cable
    How to perform it
    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
  6. Cable Seated Wide-grip RowPlay demonstration

    6. Cable Seated Wide-grip Row

    85% match

    Upper Back · Intermediate · Compound

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

    • Cable
    How to perform it
    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. Cable Thibaudeau Kayak RowPlay demonstration

    7. Cable Thibaudeau Kayak Row

    83% match

    Lats · Intermediate · Compound

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

    • Cable
    How to perform it
    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

Cable Decline Seated Wide-grip Row FAQ

What muscles does Cable Decline Seated Wide-grip Row work?

It primarily targets the latissimus dorsi while recruiting the rhomboids, middle trapezius, and posterior deltoids for scapular retraction. The wider grip shifts more load to the upper lats and teres major and reduces biceps involvement compared with narrow grips.

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