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Cable Deadlifts

Cable Deadlifts is a beginner compound cable exercise that mainly works your quads, with help from your forearms, glutes, hamstrings and lower back.

💪 Quads🏋️ Cable📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Cable Deadlifts: starting position
Starting position
Cable Deadlifts: end position
End position

How to do the cable deadlifts

  1. Move the cables to the bottom of the towers and select an appropriate weight. Stand directly in between the uprights.
  2. To begin, squat down be flexing your hips and knees until you can reach the handles.
  3. After grasping them, begin your ascent. Driving through your heels extend your hips and knees keeping your hands hanging at your side. Keep your head and chest up throughout the movement.
  4. After reaching a full standing position, Return to the starting position and repeat.

Muscles worked

Primary: QuadsSecondary: ForearmsSecondary: GlutesSecondary: HamstringsSecondary: Lower back

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Cable Deadlifts alternatives

Exercises that train the same main muscle, including options with other equipment.

SquatBarbell · BeginnerGoblet SquatDumbbell · BeginnerLeg PressMachine · BeginnerBodyweight SquatBodyweight · BeginnerWeighted SquatOther · IntermediateHip Flexion with BandBand · Beginner

FAQ

What muscles does the cable deadlifts work?

It mainly works your quads; your forearms, glutes, hamstrings and lower back assist.

How many sets and reps of cable deadlifts should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the cable deadlifts good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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