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Cable Deadlift

Step by step instructions, muscle activation and variants for the Cable Deadlift.

MediumGlutesQuadriceps

About this exercise

The cable deadlift is a hinge movement performed using a low-pulley cable machine that keeps constant tension on the hamstrings and glutes throughout the entire range of motion. It is an excellent alternative to barbell deadlifts for isolating the posterior chain with less spinal loading. The cable's linear pull also reinforces a neutral spine and proper hip hinge mechanics.

How to Perform

  • Set the cable to the lowest pulley position and attach a straight-bar handle
  • Stand facing the machine with feet hip-width apart and grip the bar with both hands using an overhand grip
  • Hinge at the hips, pushing them back while keeping your back flat and knees slightly bent
  • Lower the bar toward your shins until you feel a deep stretch in your hamstrings
  • Drive your hips forward and extend your torso to return to the standing position
  • Squeeze your glutes at the top and maintain tension on the cable throughout

Muscle Activation

Primary
GlutesQuadriceps
Secondary
CalvesInner thighs

Common Mistakes

Common mistakes content is coming soon.

About the Cable Deadlift

The Cable Deadlift is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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