Cable Deadlifts
Cable Deadlifts is a strength – resistance exercise exercise involving Gluteus maximus, Quadriceps, Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gluteus maximus, Quadriceps, Hamstrings
- Secondary muscles
- Erector spinae, Forearms, Abdominals
- Exercise type
- Strength – resistance exercise
Exercise technique
- Pulleys
Set both towers to the lowest position.
- Center
Stand equally distant between the towers.
- Grip
Bend your knees and hips to take both handles.
- Starting tension
Check equal cable tension on both sides.
- Rise
Extend your knees and hips while keeping your arms long at your sides.
- Stand
Finish upright with hands beside your hips.
- Lower
Bend down within the same centered stance to lower the handles.
Key technique points
- Select equal stack loads.
- Do not cross-grip the cables.
- Do not open your shoulders toward the pulleys.
- Do not curl the handles.
- Center your feet between the towers.
- Maintain both cables’ tension on descent.
Common mistakes
Different loads
The torso is pulled toward one tower.
Standing off center
The cables resist at different angles.
Bending the arms
Arm pulling is added instead of leg drive.
Throwing the shoulders
This creates upper-body sway.
Cable rubbing the knee
The handle path is too far inward.
Resting the stacks
Resistance disappears at the bottom.
Frequently asked questions
Cable Deadlifts: why is “Different loads” a mistake?
The torso is pulled toward one tower.
Cable Deadlifts: why is “Standing off center” a mistake?
The cables resist at different angles.
Cable Deadlifts: why is “Bending the arms” a mistake?
Arm pulling is added instead of leg drive.
Cable Deadlifts: why is “Throwing the shoulders” a mistake?
This creates upper-body sway.
Cable Deadlifts: why is “Cable rubbing the knee” a mistake?
The handle path is too far inward.
Cable Deadlifts: why is “Resting the stacks” a mistake?
Resistance disappears at the bottom.
What should I focus on when doing Cable Deadlifts?
Select equal stack loads. Do not cross-grip the cables. Do not open your shoulders toward the pulleys. Do not curl the handles. Center your feet between the towers. Maintain both cables’ tension on descent.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.