Cable Romanian Deadlift

Hamstrings, Glutes, Lower BackCable, Rope Attachment

A low-pulley RDL variation targeting the glutes and hamstrings. The backward pull of the cable reinforces proper hip hinge mechanics and reduces axial loading on your spine compared to a barbell.

How to do it

1Attach a rope to the low pulley and stand facing the machine a couple of steps back.

2Grab the rope, pull your shoulders back, unlock your knees, and lock in a flat spine.

3Hinge at your hips, pushing your glutes back and letting the cable pull your hands toward the machine.

4Lower until you feel a deep stretch in your hamstrings while keeping your spine neutral.

5Drive your hips forward to return to the top, squeezing your glutes.

Common mistakes

Rounding your back as you hinge, placing unwanted strain on your lower back.

Bending your knees too much, turning the hip hinge into a squat.

Standing too far from the pulley, causing you to lose balance.

Breathing

Inhale as you hinge forward, exhale as you drive your hips forward to stand tall.

Make it harder or easier

Shorten your depth and focus strictly on pushing your hips back to simplify. Use heavier weight and a slow tempo to increase difficulty.

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.