Seated Cable Deadlift 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lower Back
Secondary Targets
Execution
Isolation
Force Type
Hinge (Bilateral)
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Seated Cable Deadlift is an isolation exercise that primarily targets the lower back while also engaging the upper back, hamstrings, and glutes. Performed on a cable machine, it involves sitting on a bench or chair with the cable set at the lowest height, gripping the handle(s) with an overhand grip, and maintaining a tight core and retracted shoulders. The movement emphasizes controlled flexion and extension of the lower and upper back, as you slowly stretch forward toward the cable and then roll back to the starting position, promoting proper spinal mechanics and strengthening the posterior chain.
How to Perform
Adjust the cable machine to its lowest position and connect either a single long handle or two individual handles.
Position yourself on a bench or chair about four feet from the cable, keeping your feet flat on the floor.
Grasp the handle(s) with an overhand grip and sit tall, engaging your core and drawing your shoulders back and down.
Direct your attention to your lower back and gently hinge forward, initiating the movement by allowing your lower back to extend first.
Gradually continue the forward stretch, letting both your lower and upper back flex naturally, maintaining control throughout the motion.
Reach the maximum comfortable stretch and hold briefly, keeping tension in the targeted muscles.
Begin returning to an upright position by sequentially rolling your spine up, starting from the lower back and finishing with the upper back.
Ensure your shoulders remain pulled back and down as you reach the starting posture.
Repeat the movement for the desired number of repetitions, focusing on smooth, controlled motion and maintaining engagement of the posterior chain.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on slow and controlled movements to maximize lower back engagement.
Keep your core tight throughout the exercise to protect your spine.
Avoid using momentum; rely on muscle contraction rather than swinging.
Maintain proper shoulder position, pulled back and down, to prevent upper back strain.
Do not overstretch beyond your comfortable range to avoid injury.
Engage your glutes and hamstrings subtly to support the lower back.
Breathe steadily, exhaling as you return to the starting position.
Start with lighter resistance to master the movement pattern before increasing load.
Focus mentally on the lower back to improve mind-muscle connection.
Pause briefly at the end of the forward stretch to enhance muscle activation.
How Not to Perform
Do not round your lower or upper back while performing the movement.
Do not use excessive weight that forces you to rely on momentum.
Do not jerk or swing your body forward or backward.
Do not let your shoulders hunch or rise toward your ears.
Do not lock your knees or push through your legs to initiate the movement.
Do not overstretch beyond your comfortable range of motion.
Do not hold your breath; maintain steady breathing.
Do not neglect engaging your core, glutes, and hamstrings.
Do not rush the movement; avoid performing reps too quickly.
Do not let your focus wander; keep attention on lower back activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
