Cable Deadlift

Perform cable deadlifts to strengthen your glutes and quads with constant tension.

IntermediateThighs Cable

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Cable Deadlift

Compound

Barbell Clean Deadlift

Thighs · Barbell

Intermediate

Compound

Trap Bar Deadlift

Thighs · Gluteus Maximus · Trap bar

Intermediate

Description

A cable deadlift is a compound exercise that targets the glutes and lower back muscles. It's performed using a cable machine.

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How to do Cable Deadlift

01
Setup
Attach a rope or straight bar attachment to the low pulley of a cable machine. Stand facing the machine with your feet hip-width apart, toes pointing slightly forward.
02
Setup
Hinge at your hips and bend your knees slightly to grasp the attachment with an overhand grip, hands shoulder-width apart. Ensure your back is straight and chest is up.
03
Keeping your core braced and back flat, drive through your heels and extend your hips and knees simultaneously to stand upright. Pull the cable attachment up along your shins, keeping it close to your body.
04
Squeeze your glutes at the top of the movement, avoiding hyperextending your lower back.
05
Slowly reverse the motion by hinging at your hips and allowing the cable to pull the weight back down, maintaining a controlled descent until the weight plates lightly touch.

Tips

Maintain a neutral spine throughout the entire movement, engaging your core to prevent rounding your back.
Focus on initiating the movement by pushing your hips back, as if reaching for a wall behind you, rather than squatting down.
Keep the cable attachment close to your body throughout the lift to maximize leverage and minimize strain on your lower back.
Control the eccentric (lowering) phase of the movement to increase time under tension and enhance muscle growth.

Common mistakes

Rounding the lower back during the lift puts excessive strain on the spine; fix this by engaging your core and maintaining a rigid, neutral spine throughout the movement.
Squatting too much rather than hinging at the hips reduces glute activation; focus on pushing your hips back first to initiate the movement and prioritize hip extension.
Allowing the cable to pull you forward on the descent compromises balance and form; maintain control of the weight by actively resisting the pull and keeping the movement slow and deliberate.

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Questions

What muscles does Cable Deadlift work?

Cable Deadlift primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Soleus.

Is Cable Deadlift good for beginners?

Cable Deadlift is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cable Deadlift?

You need Cable to perform Cable Deadlift. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cable Deadlift?

Maintain a neutral spine throughout the entire movement, engaging your core to prevent rounding your back. Focus on initiating the movement by pushing your hips back, as if reaching for a wall behind you, rather than squatting down. Keep the cable attachment close to your body throughout the lift to maximize leverage and minimize strain on your lower back. Control the eccentric (lowering) phase of the movement to increase time under tension and enhance muscle growth.

What are common mistakes when doing Cable Deadlift?

Rounding the lower back during the lift puts excessive strain on the spine; fix this by engaging your core and maintaining a rigid, neutral spine throughout the movement. Squatting too much rather than hinging at the hips reduces glute activation; focus on pushing your hips back first to initiate the movement and prioritize hip extension. Allowing the cable to pull you forward on the descent compromises balance and form; maintain control of the weight by actively resisting the pull and keeping the movement slow and deliberate.