Cable Deadlifts
Muscles worked
Instructions
- 1Move the cables to the bottom of the towers and select an appropriate weight. Stand directly in between the uprights.
- 2To begin, squat down be flexing your hips and knees until you can reach the handles.
- 3After grasping them, begin your ascent. Driving through your heels extend your hips and knees keeping your hands hanging at your side. Keep your head and chest up throughout the movement.
- 4After reaching a full standing position, Return to the starting position and repeat.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Cable Deadlifts
The cable deadlift is a variation of the classic deadlift that uses constant cable resistance instead of a free bar, changing the tension curve throughout the movement. Standing between two low pulleys, you descend by hinging the hips and bending the knees until you reach the handles, then rise by driving through the heels to extend the hips and knees together. This version heavily works the quadriceps while engaging the forearms, glutes, hamstrings, and lower back, with the advantage of constant tension through the full range thanks to the cable, unlike a barbell which loses resistance near lockout. It's a good option for training the deadlift pattern with a different joint stress, especially useful in a gym equipped with cable towers when a standard deadlift platform isn't available.
check_circleBenefits
- check_circleConstant tension through the full range thanks to the cable
- check_circleTrains quadriceps, glutes, hamstrings, and lower back
- check_circleBuilds grip strength from continuously holding the handles
- check_circleGood alternative when no deadlift platform is free
lightbulbExecution tips
- lightbulbKeep your head and chest up throughout the movement
- lightbulbDrive through the heels on the way up to properly recruit the legs
- lightbulbKeep the arms straight and relaxed, letting the hips do the work
- lightbulbDescend by hinging the hips and knees together, not just the back
warningCommon mistakes
- warningRounding the back while descending toward the handles
- warningPulling with the arms instead of driving with the legs and hips
- warningAbruptly locking the knees at the top of the movement
- warningLeaning too far forward and losing torso alignment
helpFrequently asked questions
Does the cable deadlift replace the barbell deadlift?expand_more
It's a good variation with a different tension profile, but the barbell remains the standard for building maximal strength.
Why does the tension feel different than with a barbell?expand_more
The cable keeps constant resistance through the full range, while the barbell loses difficulty near lockout.
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