Cable Deadlifts

A beginner strength exercise for the quads, forearms, glutes, hamstrings and back, done with a cable machine.

Movement guide

Cable Deadlifts

Demand · source-assignedEasy (unreviewed)

Equipment requiredA cable machine

Muscle focusQuads · Forearms · Glutes · Hamstrings · Back

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Cable Deadlifts demonstrated on the 3D figure

3D demoCable DeadliftsBeginner · A cable machine

Beginner grade (source-assigned).

Harder option

Barbell box squat demonstrated on the 3D figure

3D demoBarbell box squatIntermediate · A barbell

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Move the cables to the bottom of the towers and select an appropriate weight. Stand directly in between the uprights.
To begin, squat down be flexing your hips and knees until you can reach the handles.
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.
After reaching a full standing position, Return to the starting position and repeat.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads. Also: Forearms, Glutes, Hamstrings, Back.

Equipment

A cable machine

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Back squat with bands demonstrated on the 3D figure

3D demoBack squat with bandsAdvanced · A barbell + A band

Back squat with chains demonstrated on the 3D figure

3D demoBack squat with chainsAdvanced · A barbell + Other / check instructions

Barbell Bulgarian split squat demonstrated on the 3D figure

3D demoBarbell Bulgarian split squatAdvanced · A barbell + A bench or box

Barbell hack squat demonstrated on the 3D figure

3D demoBarbell hack squatIntermediate · A barbell

Barbell lunge demonstrated on the 3D figure

3D demoBarbell lungeIntermediate · A barbell

Barbell side split squat demonstrated on the 3D figure

3D demoBarbell side split squatIntermediate · A barbell

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Questions people ask

What muscles does the Cable Deadlifts work?

Mainly the quads, with help from the forearms, glutes, hamstrings and back.

What equipment do I need for the Cable Deadlifts?

A cable machine.

Is the Cable Deadlifts good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Barbell box squat.

How do I make the Cable Deadlifts harder?

Progress to the Barbell box squat, or add load, range or slower lowering once your form is solid.