Cable Deadlifts
Cable Deadlifts is a beginner-level compound in the strength category that primarily works the quads. It also recruits the forearms, glutes, hamstrings and lower back. It is performed with cable.
How to do it
- 1Move the cables to the bottom of the towers and select an appropriate weight. Stand directly in between the uprights.
- 2To begin, squat down be flexing your hips and knees until you can reach the handles.
- 3After grasping them, begin your ascent. Driving through your heels extend your hips and knees keeping your hands hanging at your side. Keep your head and chest up throughout the movement.
- 4After reaching a full standing position, Return to the starting position and repeat.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.