Exercise
Cable Deadlifts: How to Do It, Muscles Worked
The Cable Deadlifts is a beginner-level strength exercise that primarily works the quadriceps, with the forearms, glutes, hamstrings, lower back as secondary muscles. It uses cable, and is performed in 4 steps, following the form cues, common mistakes and sets/reps guidance below.
What muscles does the Cable Deadlifts work?
The Cable Deadlifts primarily targets the quadriceps, and also recruits the forearms, glutes, hamstrings, lower back as secondary muscles. It's classified as a beginner-level strength movement using cable.
What are the most common Cable Deadlifts mistakes?
- Letting the bar or weight drift away from the body, turning the lift into a lower-back-dominant grind.
- Hyperextending at the top of the rep instead of finishing in a neutral, upright position.
- Bending the knees like a squat instead of hinging at the hips first.
- Jerking the weight off the floor instead of removing slack and pulling with control.
How should I program the Cable Deadlifts — sets, reps and frequency?
As a hip-hinge compound movement, it responds well to a moderate-to-heavy 6-10 reps for 3 sets while technique is being built. Most lifters train it once or twice a week as a primary movement in a push/pull/legs or upper/lower split. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.
What are good Cable Deadlifts variations and alternatives?
- Trap Bar Deadlift — other, beginner level, quadriceps
- Barbell Full Squat — barbell, intermediate level, quadriceps
- Barbell Lunge — barbell, intermediate level, quadriceps
- Barbell Squat — barbell, beginner level, quadriceps
| Attribute | Value |
|---|---|
| Level | Beginner |
| Equipment | Cable |
| Category | Strength |
| Primary muscles | Quadriceps |
| Secondary muscles | Forearms, Glutes, Hamstrings, Lower Back |
How to do the Cable Deadlifts, step by step:
- 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.
Key takeaways
- The Cable Deadlifts is a beginner-level strength exercise using cable.
- Primary muscles worked: Quadriceps; secondary: Forearms, Glutes, Hamstrings, Lower Back.
- A typical working range is 6-10 reps for 3 sets while technique is being built.
- The most common technical fault is letting the bar or weight drift away from the body, turning the lift into a lower-back-dominant grind.
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Try IRONSLOG freeFrequently asked questions
Is the Cable Deadlifts suitable for beginners?
Yes — the dataset lists the Cable Deadlifts as a beginner-level movement, though anyone new to training should still start with light weight (or no added weight) to learn the pattern first.
What equipment do I need for the Cable Deadlifts?
A cable. No other equipment is required for the standard version of this movement.
What's the difference between the primary and secondary muscles listed?
Primary muscles (Quadriceps) do most of the work and are usually the limiting factor in the set. Secondary muscles (Forearms, Glutes, Hamstrings, Lower Back) assist or stabilize but aren't the main driver of the movement.