Cable Deadlift
A squat-style deadlift pulling two handles from the low pulleys of a cable station. The smooth, easily adjusted load makes it a good way to learn the pattern or add hinge volume without a barbell.
Primary muscles
- Glutes (Gluteus Maximus)
- Quadriceps
- Hamstrings
Secondary muscles
- Lower Back (Erector Spinae)
- Traps (Trapezius)
- Forearm Flexors
- Sets
- 3
- Reps
- 10–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Set both pulleys at the bottom and stand midway between the towers, feet hip-width apart, then squat down and take a handle in each hand.
With the handles beside your feet, set your back flat and your chest up.
Drive through your heels to extend your hips and knees together.
Keep your arms long and the handles at your sides as you stand tall.
Squeeze your glutes at the top, then sit back down under control until the plates nearly touch.
Breathing: Inhale and brace at the bottom, exhale as you stand.
Coaching tips
Chest up
Push the floor away
Arms stay long
Common mistakes
Pulling with the arms
Rounding the lower back at the bottom
Letting the weight stack slam between reps
Safety notes
Stand centred between the pulleys so both cables pull straight down.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.