Cable Deadlift

Body region

• Glutes
• Legs
• Back

Muscles

Main

• Gluteus Maximus
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Helps

• Erector Spinae
• Vastus Lateralis
• Adductor Magnus

Holds

• Trapezius
• Latissimus Dorsi
• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Cable Station

Technique

1. Attach a straight bar or rope to the low pulley and stand facing the machine.
2. Hinge at the hips with a flat back, bend the knees slightly and grip the attachment.
3. Stand up by driving the hips forward until the body is upright.
4. Push the hips back and lower the handle along the legs under control.

Cues

• Step back far enough that the cable pulls at an angle and keeps tension.
• Keep the attachment close to the legs.

Common mistakes

• Rounding the back at the bottom.
• Leaning back at the top.
• Pulling with the arms.

Alternatives

• Cable Pull-Through
• Romanian Deadlift
• Dumbbell Deadlift