Upper Legs Exercise · Cable

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Cable Deadlift

Pulling a deadlift from a low cable pulley removes the barbell's fixed bar path, letting the hips and knees move more naturally through the pull. Because cable resistance doesn't spike the way a barbell's inertia does off the floor, it's a gentler way to groove hip hinge mechanics before loading a real barbell deadlift. The glutes and hamstrings still do the work — the cable just changes how forgiving the setup is.

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Category

Upper Legs

Equipment

Cable

Target

Glutes

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Cable Deadlift

1. Stand facing the cable machine with your feet shoulder-width apart.
2. Bend at the hips and knees, lowering your torso until your back is parallel to the ground.
3. Grip the cable handles with an overhand grip, keeping your arms straight and shoulders pulled back.
4. Drive through your glutes and hamstrings to lift the handles, extending your hips and standing up straight.
5. Pause briefly at the top, then slowly lower the cable handles back down to the starting position.
6. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Technique & Form Tips

Perform the movement by focusing on hip motion while maintaining a stable spinal position. Setup and execution may occur from standing, lying, or supported positions as required by the specific variation being demonstrated.

Common Mistakes to Avoid

• Rounding the lower back: Focus on maintaining a neutral spine throughout the entire range of motion.
• Changing the resistance position: Keep the weight or support in the demonstrated position rather than letting it drift during the movement.
• Hyperextension at the top: Stop the movement once the hips are fully extended to a neutral position.

How to Breathe During This Exercise

Maintain steady breathing patterns without holding your breath.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Cable Deadlift mainly targets your Glutes, with your Hamstrings helping support the movement, along with your Quadriceps, Lower Back.

More Upper Legs Exercises

All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band · Glutes Band Squat Band · Glutes

Equipment Alternatives

Don't have cable? These target the same glutes with different equipment.

Glute Bridge March Body Weight · Glutes Band Stiff Leg Deadlift Band · Glutes Barbell Deadlift Barbell · Glutes Dumbbell Deadlift Dumbbell · Glutes

FAQ

What muscles does the Cable Deadlift work?

The Cable Deadlift mainly works your glutes. It also helps strengthen your hamstrings and quadriceps, lower back. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Cable Deadlift?

You do the Cable Deadlift with a cable. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Cable Deadlift?

One mistake to watch for is rounding the lower back: Focus on maintaining a neutral spine throughout the entire range of motion.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Cable Deadlift?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Cable Deadlift?

The Glute Bridge March trains your glutes with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.