Cable Deadlift
Learn how to do the Cable Deadlift with proper form and technique. This cable exercise primarily targets your Glutes, with secondary emphasis on Hamstrings, Quadriceps, Lower Back.
How to Do the Cable Deadlift
Follow these steps to perform the Cable Deadlift with correct form:
- 1Stand facing the cable machine with your feet shoulder-width apart.
- 2Bend at the hips and knees, lowering your torso until your back is parallel to the ground.
- 3Grasp the cable handles with an overhand grip, keeping your arms straight and your shoulders back.
- 4Engage your glutes and hamstrings to lift the cable handles, extending your hips and standing up straight.
- 5Pause for a moment at the top, then slowly lower the cable handles back down to the starting position.
- 6Repeat for the desired number of repetitions.
Cable Deadlift Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- cable
- Body Part
- upper legs
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Cable Deadlift?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Leg Day
Upper / Lower
Lower Day
Full Body
Any session
Bro Split
Leg Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Cable Deadlift work?
The Cable Deadlift primarily targets your Glutes. Secondary muscles worked include Hamstrings, Quadriceps, Lower Back. This makes it an effective exercise for developing your upper legs.
What equipment do I need for the Cable Deadlift?
The Cable Deadlift requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Cable Deadlift with proper form?
Start by Stand facing the cable machine with your feet shoulder-width apart. Bend at the hips and knees, lowering your torso until your back is parallel to the ground. Grasp the cable handles with an overhand grip, keeping your arms straight and your shoulders back. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Cable Deadlift?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Cable Deadlift?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Cable Deadlift best for?
The Cable Deadlift fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.
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