Cable Deadlift

Target muscle

Glutes

Also works

Hamstrings, quadriceps, lower back

Equipment

Cable

Body part

Upper legs

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.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the glutes. The hamstrings, quadriceps and lower back work as secondary muscles. See all glute exercises or every cable exercise.