Cable Deadlift 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Deadlift is a strength exercise that primarily targets the glutes while also engaging the hamstrings as secondary muscles. Performed using a cable machine, it emphasizes proper hip-hinge mechanics, allowing for controlled resistance throughout the movement. By hinging at the hips with a straight back and pulling the cable attachment upward, this exercise strengthens the posterior chain, improves hip stability, and enhances overall lower-body power and posture. Its controlled motion makes it effective for both muscle development and injury prevention.
How to Perform
Position yourself in front of a cable machine with the attachment set at its lowest point, and stand with your feet about shoulder-width apart.
Turn so your back is facing the machine, then grab the cable handle with both hands, keeping your palms facing each other.
Engage your core and maintain a straight spine as you push your hips backward, letting your torso lower toward the floor while the cable extends your arms downward.
Hold briefly at the bottom, feeling a stretch in your glutes and hamstrings, then contract these muscles to return your torso to the upright starting position.
Maintain control throughout the movement, avoiding any rounding of the back or jerking motions, and repeat for the chosen number of repetitions.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight throughout the movement to protect your lower back.
Focus on hinging at the hips rather than bending at the waist.
Avoid rounding your spine; maintain a neutral back at all times.
Control the cable’s movement; don’t let it pull you down too quickly.
Squeeze your glutes at the top of the lift for maximum engagement.
Keep your shoulders relaxed and avoid shrugging during the pull.
Use a weight that allows full range of motion without compromising form.
Maintain even weight distribution on both feet to stay balanced.
Breathe steadily, exhaling as you lift and inhaling as you lower.
Pause briefly at the bottom to feel the stretch in your hamstrings and glutes.
How Not to Perform
Do not round or arch your back, as this puts unnecessary stress on your spine.
Avoid using your arms to lift the weight instead of hinging at the hips.
Don’t jerk or swing the cable; uncontrolled movements reduce glute and hamstring activation.
Never let your knees collapse inward; keep them aligned with your feet.
Do not lean too far forward or backward; maintain balance and control.
Avoid lifting a weight that is too heavy, which can compromise form and safety.
Do not lock your knees completely; a slight bend helps protect your joints.
Avoid holding your breath; proper breathing ensures stability and power.
Don’t rush through reps; moving too quickly decreases effectiveness.
Never neglect engaging your core; a weak core shifts tension away from target muscles.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
