cable decline seated wide-grip row

TARGET: upper back

EQUIPMENT: cable

SECONDARY: biceps, forearms

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.