Cable Deadlift

glutesupper legscable

Matutunan kung paano gawin ang Cable Deadlift nang may tamang form at technique. Ang cable exercise na ito ay pangunahing nagta-target sa iyong Glutes, na may secondary emphasis sa Hamstrings, Quadriceps, Lower Back.

Cable Deadlift exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Cable Deadlift

Sundin ang mga hakbang na ito para maisagawa ang Cable Deadlift nang may tamang form:

  1. 1Tumayo nang nakaharap sa cable machine, mga paa magkaparehong lapad ng balikat.
  2. 2Yumuko sa mga balakang at tuhod, ibaba ang katawan hanggang ang likod ay parallel sa sahig.
  3. 3Hawakan ang mga cable handle nang overhand grip, mga braso tuwid at mga balikat nakabalik.
  4. 4I-engage ang glutes at hamstrings para itaas ang mga cable handle, iunat ang mga balakang at tumayo nang tuwid.
  5. 5Sandaling ihinto sa itaas, pagkatapos ay dahan-dahang ibaba ang mga cable handle pabalik sa simula.
  6. 6Ulitin para sa nais na bilang ng repetisyon.

Mga Muscles na Ginagamit sa Cable Deadlift

Primary

glutes

Secondary

hamstringsquadricepslower back

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:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Cable Deadlift?

Ang Cable Deadlift ay pangunahing nagta-target sa iyong Glutes. Ang mga secondary muscles na ginagamit ay kabilang ang Hamstrings, Quadriceps, Lower Back. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper legs.

Anong equipment ang kailangan ko para sa Cable Deadlift?

Ang Cable Deadlift ay nangangailangan ng cable. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Cable Deadlift nang may tamang form?

Simulan sa pamamagitan ng Tumayo nang nakaharap sa cable machine, mga paa magkaparehong lapad ng balikat. Yumuko sa mga balakang at tuhod, ibaba ang katawan hanggang ang likod ay parallel sa sahig. Hawakan ang mga cable handle nang overhand grip, mga braso tuwid at mga balikat nakabalik. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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.

I-track ang Cable Deadlift sa Cora

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