Cable Decline Seated Wide-Grip Row

Perched on a sloped seat with the torso leaning toward the stack, a wide bar pulled to the upper chest with the elbows flared.

How to do it

Setup

Hips on the high end of the sloped seat, feet back on the floor, torso leaning forward, a wide bar at arm's length.

Steps

Pull the bar to the upper chest, elbows out wide.
Squeeze the blades without lifting the torso.
Return long with the forward lean unchanged.

Common mistakes

Sitting up as you pull: the lean is fixed; lighter stack. Dropping the elbows to the ribs: this row goes wide and high. Feet under the seat: set them back so the hips stay on it.

Breathing

Exhale on the row, inhale returning.