Cable Deadlift
- Secondary muscles
- Hamstrings, Quads, Spine
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Pulling from a low cable instead of a bar means the resistance never disappears at lockout and never crashes down at the bottom, so the hinge stays loaded smoothly end to end. It will not replace heavy barbell work, but it is a clean high-rep option for practicing hip drive or finishing the glutes.
How to do the Cable Deadlift
- Stand facing the cable machine with your feet shoulder-width apart.
- Bend at the hips and knees, lowering your torso until your back is parallel to the ground.
- Grasp the cable handles with an overhand grip, keeping your arms straight and your shoulders back.
- Engage your glutes and hamstrings to lift the cable handles, extending your hips and standing up straight.
- Pause for a moment at the top, then slowly lower the cable handles back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Take a big breath, brace the belly against your belt or hands and pull the slack out of the bar before it leaves the floor.
Muscles worked
Primary
Glutes · Legs
The glutes finish the lift by driving the hips forward to lockout and should be squeezed hard at the top of every rep.
Secondary
- Hamstrings — The hamstrings extend the hip from the bottom and are the main mover on straight leg and Romanian variations, where you should feel a strong stretch on the way down.
- Quads — The quads push the floor away in the first few inches off the ground on conventional and sumo pulls.
- Spine — The spinal erectors work isometrically to keep the back flat under load and will be sore the day after a heavy session.
Common mistakes
- Rounding off the floor — set the back flat before the pull by pulling the chest up and the hips down, and keep it that way until lockout.
- Hips shooting up first — if the hips rise before the bar leaves the floor, the legs are not driving; think of pushing the floor away rather than pulling the bar.
- Bar drifting forward — the bar should stay in contact with the legs the whole way, so pull it into you with the lats.
- Hyperextending at the top — finish tall by squeezing the glutes, not by leaning back and arching the lower back.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Deadlifts go first in a pull or lower body session while you are fresh, or after squats if both are on the same day. Pair Romanian deadlifts with a leg press or hip thrust for a hamstring and glute block.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Cable Deadlift work?
The Cable Deadlift primarily works the glutes. It also involves the hamstrings, quads and spine, which assist the movement and stabilise the joints.
Is the Cable Deadlift good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Cable Deadlift with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Cable Deadlift?
If you cannot do the Cable Deadlift, try the Barbell Sumo Deadlift, the Trap Bar Deadlift or the Barbell Deadlift. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Cable Deadlift, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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