Cable Deadlift
Build strength with Cable Deadlifts! Perfect for all levels, this exercise targets your core, glutes, and hamstrings. Get started now!
The Cable Deadlift is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and quads. You'll need: rope attachment or straight bar attachment or cable machine.
Required Equipment
Cable Deadlift Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Quads (quadriceps femoris)
Cable Deadlift Variations and Alternatives
How to do the Cable Deadlift
Stand facing the cable machine with your feet hip-width apart. Ensure that the cable attachment (straight bar or rope) is on the lowest setting.
Bend at the hips and knees, lowering your torso while keeping the back straight to grab the cable attachment with both hands. Your hands should be approximately shoulder-width apart.
Engage your core and keep your chin slightly tucked to maintain a neutral spine position.
Push through your heels to stand up, straightening your hips and knees, and pulling the cable attachment upwards with you. Make sure to keep the bar or rope close to your legs throughout the movement.
As you stand up, focus on using your hamstrings and glutes to lift the weight while keeping your lower back straight. Your shoulders should move back as you come to a full standing position.
Pause briefly at the top of the movement, squeezing your glutes.
Reverse the motion by pushing your hips back and lowering your torso once again to the starting position. Be sure to control the weight on the way down, maintaining tension in your muscles.
Repeat the movement for the desired number of repetitions and sets, ensuring proper form is maintained throughout.
Note: Perform the exercise with a weight that allows you to maintain proper form. Adjust the load accordingly if you notice your form deteriorating.
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Cable Deadlift FAQs
What muscles does the Cable Deadlift work?
The Cable Deadlift mainly works the glutes & hips and hamstrings, with help from the lower back and quads. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Cable Deadlift?
Rope attachment or straight bar attachment or cable machine.
Is the Cable Deadlift a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Deadlift go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Deadlift variations and alternatives?
Similar exercises include the Cable Romanian Deadlift, Cable Squat, Cable Supported Single-Leg Hamstring Concentration and Cable Donkey Kickback.
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