Exercise guide
Cable Deadlift
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
The cable deadlift is a beginner-friendly hinge movement that provides constant tension on the posterior chain while reducing spinal loading compared to a barbell. It is highly effective for teaching proper hip-hinge mechanics and isolating the glutes and hamstrings.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set the cable pulley to the lowest setting and attach a straight bar or dual D-handles.
- Stand facing the machine with feet hip-width apart, approximately 12-18 inches away from the pulley.
- Hinge at the hips with a flat back to grip the handle, ensuring your arms are fully extended.
- Step back slightly until there is tension on the cable and your shins are vertical.
How to do it
- Exhale and drive through your heels, extending your hips and knees simultaneously to stand upright.
- Squeeze your glutes hard at the top of the movement, maintaining a neutral spine without leaning back.
- Inhale and begin the descent by pushing your hips back, allowing the weight to pull your torso forward while keeping the bar close to your legs.
- Lower the weight with a controlled 2-3 second tempo until you feel a deep stretch in your hamstrings, then repeat.
Form checklist
- Keep your back flat and chest proud; do not allow your shoulders to round forward.
- Maintain a slight, fixed bend in the knees—this is a hinge, not a squat.
- Keep your neck neutral by looking at a spot on the floor a few feet in front of you.
- Ensure the cable stays in a straight line close to your center of gravity.
Pro tips
- Focus on 'pushing the floor away' with your feet rather than pulling the weight up with your arms.
- Imagine you are trying to close a car door with your glutes as you hinge backward to maximize hamstring engagement.
- Maintain a 'lat spread' or 'anti-shrug' position to keep the trapezius and upper back stable throughout the lift.
Make it harder
- Perform the movement on one leg (Single-Leg Cable Deadlift) to increase the demand on your core and hip stabilizers.
- Incorporate a 3-second isometric hold at the bottom of the rep to increase time under tension in the lengthened position.
Frequently asked
- What muscles does the cable deadlift work?
- The cable deadlift primarily targets the glutes, hamstrings, quadriceps, and trapezius, and also works the erector spinae as secondary muscles.
- What equipment do you need for the cable deadlift?
- The cable deadlift uses cable.
- Is the cable deadlift good for beginners?
- The cable deadlift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Axle DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
- Band DeadliftBeginner · calves, glutes, hamstrings, quadriceps, and trapezius
- Barbell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius
- Barbell Clean DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius