Cable Deadlift
Description
The cable deadlift performs a hip-hinge deadlift pattern using a low cable pulley instead of a barbell. The cable provides constant tension throughout — including at the top where a barbell deadlift loses tension. It is useful for hypertrophy and for teaching the hinge pattern.
Muscle Group
Equipment Required
Cable Deadlift Instructions
- Set a cable to the lowest position. Attach a straight bar or rope handle.
- Face the cable. Grip the handle. Step back until the cable is taut.
- Stand with feet hip-width apart. Brace your core.
- Hinge at the hips by pushing your butt back. Let the cable pull the handle forward.
- Lower until you feel a stretch in your hamstrings. Back flat.
- Drive your hips forward to stand. Squeeze your glutes at the top.
- Constant cable tension at the top — unlike a barbell.
- Aim for 10 to 15 reps per set.
Cable Deadlift Form & Visual
Cable Deadlift Benefits
- Constant cable tension including at the top
- Teaches the hip hinge pattern
- Builds glutes and hamstrings
- Easy to load progressively
- Less spinal loading than barbell deadlifts
- Useful for hypertrophy focus
Cable Deadlift Muscles Worked
- Gluteus maximus
- Hamstrings
- Erector spinae
- Core (stabilizer)
- Forearms and grip
Cable Deadlift Variations & Alternatives
- Barbell Deadlift
- Cable Pull-Through
- Band Straight-Leg Deadlift
- Cable Romanian Deadlift
- Kettlebell Deadlift
