Muscle Group: Back

Cable Deadlifts are a great back finisher. You shouldn’t use heavy heavy weight with this movement, but you can apply constant tension to your back muscles. After you finish your standard back routine, add in a few sets of cable deadlifts. This exercise enhances back thickness.

  1. Position yourself on a low cable pulley, as if you were going to perform cable rows. Use an overhand grip, as you would with Deadlifts.
  2. Bend your knees a bit, and allow the cable to tug on your lats. Essentially your starting position should emphasize a full stretch.
  3. Concentrating fully on your lats pull backward and down, keeping your hands close to your thighs until you are laying on your back. When you reach the fully extended position squeeze your lats with all your might!
  4. This is where the constant tension comes into play, as you squeeze your lats the cables continue to apply stress to them. Return to the starting position with the cable rubbing against your thighs on the way up.

Note: Unfortunately, seated cable deadlifts are not performed very often and I have not been able to find any pictures (as of now) on the internet to show you how the exercise is performed correctly. The video below shows stiff-legged cable deadlifts but is similar enough to seated cable deadlifts where you should be able to understand how to do the exercise. The man in the video is using two separate attachments in each hand where seated cable deadlifts are performed with a straight bar attachment.