How to do the Cable Deadlift
Cable Deadlift is an intermediate multi-joint compound pulling exercise targeting the Glutes in the Upper Legs region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Hamstrings and Quadriceps.
Cable Deadlift demonstration · © GymiaFit
Cable Deadlift at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Quadriceps, Lower Back
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Cable Deadlift step by step
- 1Stand facing the cable machine with your feet shoulder-width apart.
- 2Bend at the hips and knees, lowering your torso until your back is parallel to the ground.
- 3Grasp the cable handles with an overhand grip, keeping your arms straight and your shoulders back.
- 4Engage your glutes and hamstrings to lift the cable handles, extending your hips and standing up straight.
- 5Pause for a moment at the top, then slowly lower the cable handles back down to the starting position.
- 6Repeat for the desired number of repetitions.
A free workout that uses it
Cable Deadlift — questions
What muscles does the Cable Deadlift work?
The Cable Deadlift primarily targets the Glutes. It also recruits the Hamstrings, Quadriceps, Lower Back as secondary movers.
What equipment do I need for the Cable Deadlift?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Deadlift suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Deadlift?
Barbell Deadlift, Barbell Narrow Stance Squat, Barbell One Arm Side Deadlift train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Deadlift demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.