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Cable RDL

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

MediumHamstrings

About this exercise

The Cable Romanian Deadlift is a hip-hinge exercise performed with a low-pulley cable that keeps constant tension on the hamstrings and glutes throughout the movement. The cable angle also provides a subtle forward pull that encourages a longer, more controlled eccentric stretch.

How to Perform

  • Attach a straight bar handle to a low pulley cable and stand facing the machine with feet hip-width apart
  • Hold the bar with an overhand grip at hip height and step back slightly to create cable tension
  • Brace your core and maintain a neutral spine throughout
  • Hinge at the hips by pushing them back, lowering the bar along your thighs
  • Continue until you feel a deep stretch in the hamstrings, keeping the back flat
  • Drive the hips forward to return to the upright starting position
  • Squeeze the glutes at the top without hyperextending the lower back

Muscle Activation

Primary
Hamstrings
Secondary
GlutesLower back

About the Cable RDL

The Cable RDL 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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