How To Do Cable Deadlift

Cable Deadlifts target the hamstring and gluteus muscles with secondary emphasis on the lower back, rear shoulders, upper back, traps and forearms.

Using cables instead of free weights maintains tension throughout the movement.

Cable Deadlifts are a great addition to your workout program if you want to build greater flexibility and range of motion in your hamstrings without much involvement from the lower back.

This exercise is valuable if you have pain and discomfort in your lower back area.

Flexible hamstrings can help overcome leg imbalances in sports and minimise the risk of injuries.

Cable Deadlifts are useful for running, tennis, soccer, martial arts, football and basketball.

Cable Deadlifts How To

  • Position the bar at a cable machine at the lowest setting.
  • Stand a few feet from the cable machine to initiate tension. Take a shoulder wide stance with your heels under your lower back.
  • Tighten your core muscles, push out your chest and maintain a slight arch in your lower back.
  • Inhale then slowly bring the bar down by bending at the hip and going for a full stretch. Stick your glutes out and keep a slight bend on your knees throughout the movement.
  • Once you feel a slight stretch on your hamstrings, slowly apply force and pull the bar upward. As you approach top position, engage your hips by pushing them into the movement. This will make you hyperextend the back a bit. Maintain the position for a count of “one” for an isometric hold.
  • Repeat the movements until you have completed the targeted number of reps.

Form and Technique

Unlike the conventional Deadlift which targets the back, Cable Deadlift primarily works the hamstrings and glutes by reducing the involvement of the lower back.

It does this because the cable machine transforms the movement more into a forward to backward pulling movement than a direct pull from the floor.

Cable Deadlift is all about maintaining constant tension on the hamstrings.

You should focus on pulling with your hamstrings; the arms are only levers and should remain straight, the upper back, traps are there for stability.

Do not jerk or use momentum to initiate the movement. Heavy weights are not advisable for Cable Deadlifts.

Maintain a slight bend in your legs throughout the movement and do not lock them out to prevent shearing forces from affecting your knees.

Variations: Barbell Deadlift | Smith Machine Deadlift

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Cable Deadlift