Quick Answer
Cable Deadlift is a beginner strength exercise that targets your quadriceps, glutes, hamstrings and lower back. It uses a cable. Set cable pulley low, attach handles.
Video Tutorial
How to Perform the Cable Deadlift
- 1
Set cable pulley low, attach handles.
- 2
Stand between pulleys or facing low pulley, feet shoulder-width.
- 3
Squat down, back straight, chest up, grip handles.
- 4
Arms straight. Drive through heels, extend hips/knees.
- 5
Pull weight up, standing tall.
- 6
Slowly lower back to start by bending hips/knees.
- 7
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Cable Deadlift isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Trap Bar Deadlift
Quadriceps, Glutes, Hamstrings • Trap Bar
Barbell Deadlift
Quadriceps, Glutes, Hamstrings, Lower Back • Barbell
Single-Leg Romanian Deadlift
Hamstrings, Glutes • Body Only
Romanian Deadlift
Hamstrings, Glutes • Barbell
Single-Leg Deadlift
Hamstrings, Glutes • Kettlebells
Romanian Deadlift
Hamstrings • Body Only
Frequently Asked Questions
What muscles does the Cable Deadlift work?
The Cable Deadlift primarily works your quadriceps, glutes, hamstrings and lower back. Secondary muscles include the forearms.
What equipment do I need for the Cable Deadlift?
The Cable Deadlift needs a cable. You can perform it at home or at the gym as long as you have what's listed.
Is the Cable Deadlift suitable for beginners?
Yes. The Cable Deadlift is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Cable Deadlift should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Cable Deadlift every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train quadriceps, glutes, hamstrings and lower back more frequently, alternate harder and easier variations and keep overall weekly volume moderate.