Cable Deadlifts
The Cable Deadlifts is a beginner compound movement that activates 5 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The forearms and glutes and hamstrings and lower back assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Cable Deadlifts work?
The Cable Deadlifts primarily works the Quadriceps. Secondary muscles include the Forearms, Glutes, Hamstrings, Lower Back, which assist during the movement.
Is the Cable Deadlifts good for beginners?
Yes, the Cable Deadlifts is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Cable Deadlifts?
You need cable to perform the Cable Deadlifts. Most commercial gyms will have this available.
Track your estimated one-rep max over time. Use our 1RM calculator to see where you stand, or let RepStack compute it automatically after every set.
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