Cable Seated Deadlift
Build a thicker, more powerful back with the Cable Seated Deadlift. This controlled row variation prioritizes muscle tension and posture for maximum lat and mid-back development without the strain.
The Cable Seated Deadlift mainly works the back, with help from the traps and shoulders. You'll need: cable machine.
Required Equipment
Cable Seated Deadlift Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Rear Shoulder (Delts) (posterior deltoid)
How to do the Cable Seated Deadlift
Setup
Sit on the bench with your feet placed firmly against the footplates.
Keep your knees slightly bent to prevent strain on the lower back.
Grasp the wide attachment bar with an overhand grip.
Movement
Start with your arms fully extended in front of you, maintaining a slight lean forward if desired to achieve a full stretch.
Initiate the movement by retracting your shoulder blades, pulling your shoulders back and down.
Pull the handle toward your lower abdomen or mid-torso while keeping your elbows tucked close to your body.
Squeeze your back muscles at the peak of the contraction, ensuring you do not use momentum from your lower back to pull the weight.
Slowly extend your arms, returning to the starting position in a controlled manner while maintaining a straight spine throughout the movement.
Cable Seated Deadlift FAQs
What muscles does the Cable Seated Deadlift work?
The Cable Seated Deadlift mainly works the back, with help from the traps and shoulders. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Cable Seated Deadlift?
Cable machine.
What workout day should the Cable Seated Deadlift go on?
It belongs on pull day in a push/pull/legs routine.
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