Cable Deadlifts
The Cable Deadlifts primarily targets your Quadriceps, with support from Forearms, Glutes, Hamstrings, Lower Back. It requires cable and is best suited to beginner lifters.
Beginner level · Equipment: Cable · Compound · Pull
Primary muscles: Quadriceps Secondary muscles: Forearms, Glutes, Hamstrings, Lower Back
How to perform Cable Deadlifts
- Step 1. Move the cables to the bottom of the towers and select an appropriate weight. Stand directly in between the uprights.
- Step 2. To begin, squat down be flexing your hips and knees until you can reach the handles.
- Step 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.
- Step 4. After reaching a full standing position, Return to the starting position and repeat.
Frequently asked questions
What are the primary muscles targeted during cable deadlifts?
While traditional deadlifts emphasize the posterior chain, the cable variation with a low pulley setup primarily targets the quadriceps. The constant tension from the cable shifts the load forward compared to free weights.
How should I position my body for maximum quad engagement?
Stand facing away from the cable machine with the handle between your legs. Maintain an upright torso and drive through your midfoot to ensure the quads perform the majority of the work.
What is a common mistake to avoid when performing this movement?
Avoid rounding your lower back or leaning too far forward at the bottom of the rep. Keeping a neutral spine and controlled tempo ensures the tension remains on the legs rather than the lumbar spine.
Is this exercise suitable for beginners compared to barbell deadlifts?
Yes, the cable deadlift is an excellent entry-level movement because the machine provides a guided path of resistance. It allows beginners to practice the hinge and squat mechanics with less technical risk than a barbell.
What is the recommended set and rep range for cable deadlifts?
Perform 3 to 4 sets of 12 to 15 repetitions to capitalize on the constant tension provided by the cables. This higher rep range is effective for hypertrophy and improving muscular endurance in the quadriceps.
Sample sets & reps for Cable Deadlifts
- Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
- Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
- Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Quadriceps exercises
- All Fours Quad Stretch — stretch
- Alternate Leg Diagonal Bound — other
- Backward Drag — other
- Barbell Full Squat — barbell
- Barbell Hack Squat — barbell
See all Quadriceps exercises →
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