Cable Deadlift
Primary
Back
Secondary
Glutes, Hamstrings
Equipment
Cable
Difficulty
Beginner
Type
Hinge
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for hip hinge practice for optimal results. The Cable Deadlift — a compound hip hinge movement — is one of the most effective ways to train your back, with secondary work on your Hamstrings.
Everything You Need to Know About the Cable Deadlift
The Cable Deadlift is a good for beginners exercise that targets your Erector spinae and Glutes. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for hip hinge practice for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Cable Deadlift work?
Primary
Secondary
Stabilizers
Step-by-step: Cable Deadlift
- 1
Set cable at lowest position.
- 2
Face away from machine.
- 3
Grip handle between legs.
- 4
Hinge at hips with flat back.
- 5
Stand up straight for optimal results.
- 6
Return with control.
What are the best tips for the Cable Deadlift?
Constant cable tension.
Good for hip hinge practice.
Different resistance curve.
Great for beginners.
Mistakes to watch for on the Cable Deadlift
Rounding back which increases risk of spinal injury.
A compromised back position during the Cable Deadlift puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Standing too far for optimal results.
Hip hinge movements like the Cable Deadlift demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Erector spinae control the movement.
Using arms too much.
Hip hinge movements like the Cable Deadlift demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Erector spinae control the movement.
Who should do the Cable Deadlift?
All fitness levels looking to build strength and muscle definition.
How to Program the Cable Deadlift
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps. Rest 60s.
What are good alternatives to the Cable Deadlift?
Other Variations
- Cable Romanian Deadlift
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Cable Deadlift — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep back flat.
- Control movement.