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Exercise 0157 · REF eGDudUV

Cable Deadlift exercise animation

Cable Deadlift

Category
Upper Legs
Equipment
Cable
Target
Glutes

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.

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. Grasp the cable handles with an overhand grip, keeping your arms straight and your shoulders back.
  4. Engage your glutes and hamstrings to lift the cable handles, extending your hips and standing up straight.
  5. Pause for a moment at the top, then slowly lower the cable handles back down to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Deadlift primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Quadriceps, Lower Back.

More Upper Legs Exercises

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

More Glutes Exercises

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

Equipment Alternatives

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

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Cable Deadlift work?
The Cable Deadlift primarily targets the glutes, with the hamstrings and quadriceps, lower back assisting.
What equipment do I need for the Cable Deadlift?
The Cable Deadlift is done with a cable.
What's a good alternative to the Cable Deadlift?
If you don't have access to a cable, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.