Cable Deadlifts
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.
How to program the Cable Deadlifts
Sets and reps
As a compound movement, the Cable Deadlifts responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Cable Deadlifts is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Cable Deadlifts into a plan
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Frequently asked questions
What muscles does the Cable Deadlifts work?
The Cable Deadlifts primarily targets the Quadriceps. It also recruits the Forearms, Glutes, Hamstrings, Lower Back as supporting muscles.
What equipment do I need for the Cable Deadlifts?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Cable Deadlifts should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
