Cable Deadlift

Pro Tip

This movement cannot be performed on machines where the cables are far apart.

How To

Maintaining a straight back, bend down with your legs while leaning forward, and grab each handle by your side with fully extended arms so that the cables are next to your midfoot.
Exhale and push through your feet while extending your legs to begin lifting the cables while maintaining a flat back.
After the cable passes your knees, drive through your hips while continuing to extend your legs until you are standing fully upright with your torso in line with the rest of your body. Do not lean further back than this.
Inhale and begin to lower the cable by bending your legs and lowering your torso while focusing on maintaining a flat back above all else.
Returning to the starting position, rest the cables in the bottom position for 1 second before beginning your next rep.

Primary Muscle Groups

Glutes

Muscles of your butt.

Secondary Muscle Groups

Hamstrings

Muscles spanning the back of your thigh.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Quads

Muscles spanning the front of your thigh.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.

Equipment

Close Pulley Towers

If no other options are available, you can use far pulley towers instead. However this is not preferable.

Single Grip Handles

Some exercises may require you to use only one handle. Pay close attention to the animation to verify the number of handles needed.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Cable Deadlift

Alternatives

Exercises that target the same primary muscle groups with different equipment