General exercise guide
Cable Deadlift
Save
Primary
Back
Secondary
Glutes, Hamstrings
Equipment
Cable
Difficulty
Beginner
Type
Hinge
See how Cable Deadlift could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Cable deadlifts use a low cable for hip hinge training with constant tension. You face away from the machine and hinge at the hips while holding a cable handle between your legs. Great for learning the hip hinge pattern with continuous resistance.
When to use it
Use for hip hinge practice for optimal results.
Who it's for
All fitness levels looking to build strength and muscle definition.
Coaching Note
Stand facing away from the cable machine with the handle between your legs. Keep your back flat as you hinge—the movement comes from your hips, not your spine. Stand up by driving your hips forward.
What muscles does the Cable Deadlift work?
Also targets: Glutes, Hamstrings
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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.
When to Use the Cable Deadlift
Use cable deadlifts to practice hip hinge mechanics or when you want deadlift-like training without loading your spine heavily. Good for beginners or as a warm-up before barbell deadlifts.
Mistakes to watch for on the Cable Deadlift
Rounding back which increases risk of spinal injury.
Changing your back position during the Cable Deadlift can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Standing too far for optimal results.
Hip hinge movements like the Cable Deadlift depend on a consistent hip path. Keep the load controlled, maintain your brace, and let your Erector spinae guide the movement.
Using arms too much.
Hip hinge movements like the Cable Deadlift depend on a consistent hip path. Keep the load controlled, maintain your brace, and let your Erector spinae guide the movement.
Who should do the Cable Deadlift?
All fitness levels looking to build strength and muscle definition.
How to Program the Cable Deadlift
Strength8-10 reps
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.
Muscle Growth12-15 reps
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.
Endurance15-20 reps
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.
Where Cable Deadlift fits in your workout
This is one example of how Cable Deadlift could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
- Lat Pulldown4 × 8
- Row Variation3 × 10
- Cable Deadlift3 × 12
- Face Pull3 × 15
Use this exercise in Gym Mode
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekWhat are good alternatives to the Cable Deadlift?
Other Variations
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Safety Notes
- Keep back flat.
- Control movement.