Cable Romanian Deadlift

Description

The cable Romanian deadlift is a hip-hinge variation performed at a low cable pulley with a straight bar or rope attachment. The cable provides constant tension throughout the entire range of motion, including the bottom stretch where dumbbells and barbells lose tension. This makes it an excellent variation for serious hamstring development.

Muscle Group

Back, Glutes, Hamstrings, Hips

Equipment Required

Cable

Cable Romanian Deadlift Instructions

Attach a straight bar or rope handle to a low cable pulley.
Stand facing the cable machine with feet hip-width apart, roughly an arm’s length away. Grip the attachment with an overhand grip.
Stand tall with the attachment held at your thighs. The cable should be under tension at the start.
Set a soft, fixed bend in your knees. Pull your shoulders back, lift your chest, and brace your core.
Begin the descent by pushing your hips straight back. Let the attachment travel down close to your legs.
Maintain a flat back throughout. The cable will pull you slightly forward — resist by bracing.
Lower until you feel a strong stretch in your hamstrings, typically when the attachment is at mid-shin level.
Drive your hips forward to stand back up, contracting your glutes and hamstrings. Maintain cable tension throughout.