Cable Deadlift

Glutes, hamstrings, lower backCable Machine

A hip-hinge movement using a low cable pulley to strengthen the glutes, hamstrings, and spinal erectors with minimal axial spine loading.

How to do it

1Attach a rope handle to the low pulley, stand facing away from the machine, and grab the rope between your legs.

2Step forward to put tension on the cable, setting your feet shoulder-width apart.

3Inhale and hinge forward at your hips, driving your glutes back while keeping a natural arch in your lower back and soft knees.

4Lower your torso until you feel a complete stretch in your hamstrings.

5Exhale, drive your hips forward to return to standing, and squeeze your glutes hard at the top.

Common mistakes

Rounding your lower back, which puts unwanted stress on your spinal discs.

Bending your knees too much instead of hinging at the hips, turning the movement into a squat.

Leaning back excessively at the top, putting unnecessary strain on your lower back muscles.

Breathing

Inhale as you hinge down and push your hips back. Exhale as you drive your hips forward to stand tall.

Make it harder or easier

To make it easier, reduce the weight and control your hinge depth.

To make it harder, pause at the bottom of the movement or perform it on one leg.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.