Cable Elevated Deadlift
Elevate your deadlift! Build strength & stability with this cable variation. Target your posterior chain for a powerful workout.
The Cable Elevated Deadlift is a compound exercise that mainly works the glutes & hips and quads, with help from the lower back and hamstrings. You'll need: box or rope attachment or straight bar attachment or cable machine.
Required Equipment
Cable Elevated Deadlift Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Spinal Erectors (erector spinae); Hamstrings
Cable Elevated Deadlift Variations and Alternatives
How to do the Cable Elevated Deadlift
Set up a cable machine with the desired weight and attach a straight bar or rope handle to the lower pulley.
Place a stepbox in front of the cable machine.
Stand on the stepbox with feet hip-width apart and face the cable machine.
Bend down and grasp the handle with both hands using an overhand grip. Ensure your back is straight and your core is engaged.
Stand up straight, pulling the cable between your legs while keeping your arms extended, locking out your hips, and squeezing your glutes at the top.
Lower the weight back down by hinging at the hips, pushing your buttocks back and keeping your back straight. Keep a slight bend in your knees and go as low as your flexibility allows without rounding your back.
Raise back to the starting position by extending your hips and standing back up straight.
Repeat for the desired number of reps, making sure to maintain proper form throughout the set.
Ensure proper form is maintained to avoid injury and maximize the effectiveness of the exercise. Adjust the weight accordingly to match your strength levels.
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Cable Elevated Deadlift FAQs
What muscles does the Cable Elevated Deadlift work?
The Cable Elevated Deadlift mainly works the glutes & hips and quads, with help from the lower back and hamstrings. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Cable Elevated Deadlift?
Box or rope attachment or straight bar attachment or cable machine.
Is the Cable Elevated 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 Elevated Deadlift go on?
It belongs on leg day in a push/pull/legs routine.
What are some Cable Elevated Deadlift variations and alternatives?
Similar exercises include the Cable Romanian Deadlift, Cable Squat, Cable Deadlift and Cable Front Squat.
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