Cable Deadlift
Expert Advice
Keep your back straight and engage your core throughout the lift to protect your lower back and enhance stability.
How-to-do Steps
- Stand in front of the cable machine with the pulley set low and the bar attached.
- Bend at your hips and knees to grab the bar with both hands, shoulder-width apart.
- Keep your back straight as you stand up, driving through your heels and extending your hips and knees.
- Squeeze your glutes at the top of the movement.
- Hinge at the hips to lower the bar back down to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable Deadlift primarily targets the Glutes, Quads, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes40%
Quads40%
Secondary
Calves20%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Deadlift work?
Cable Deadlift primarily targets the Glutes, Quads. Secondary muscles involved include Calves. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Deadlift?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Deadlift suitable for beginners?
Cable Deadlift is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
