A cable deadlift is an effective exercise focusing on developing muscle mass in the hamstrings and gluteus muscles. It also works the lower back, rear shoulders, upper back, traps, and forearms.
You can use a resistance band for this exercise and a straight bar or a cable attachment. The movement mechanics and form are the same regardless of the tool used.
Lower Body
This exercise is also great for strengthening imbalances between your legs, which will be beneficial when you’re playing sports or trying to improve your athleticism. It’s also easier to perform than another dumbbell/kettlebell variations because balance is less of a factor.
If you’re looking for a good lower body workout, you can’t go wrong with a cable deadlift machine. They are one of the most effective ways to build more giant glutes and hamstrings while strengthening your core.
Aside from working your glutes and hamstrings, this exercise helps with your leg strength by helping you lift a heavier weight. It’s also safer for beginners and will help you avoid back injury.
To start, set the pulley to its lowest setting and attach an ankle strap to the end of the cable. Then, stand between the pulleys and grab the handles.
Upper Body
Cables provide constant tension that can be challenging to find with free weights. This means the muscle groups are under stress throughout each rep, which results in a higher amount of hypertrophy and faster gains3
A cable deadlift machine provides one of the most challenging ways to train your upper body. It also allows you to train multiple muscles simultaneously, making it an excellent option for people looking to improve their strength.
Start by attaching a rope handle to the lowest position on the cable stack. Grip the rope handles and stand over the cable, keeping your feet slightly wider than hip-width apart.
Bend forward in your hips and push your heels back until you feel a stretch in the hamstrings. Contract the glutes to brace your core and initiate a hip hinge to pull yourself up.
This exercise is similar to the deadlift but focuses on training your core and rotator cuff. It’s a great way to strengthen these areas, often neglected by people who don’t know how to properly train their core or shoulder muscles.
Chest
A cable deadlift machine is an excellent option for people who don’t like using barbells or dumbbells. It can also help to improve balance and coordination.
The main muscles worked in this exercise are the hamstrings and glutes, but it also works your rear shoulders, upper back, forearms, and traps. This movement can be paired with other compound movements, such as squats or barbell hip thrusts.
This move is easy to do with a cable and works similar muscles to the traditional deadlift. It helps to strengthen imbalances between sides and is more straightforward than many dumbbell or kettlebell variations.
Start by facing the cable machine with the pulley on the lowest setting. Pick up the rope handle attachment between your legs and arms, then push yourself forward a few steps until you feel a stretch in your hamstrings. Return to the starting position and repeat.
Back
One of the most versatile and effective ways to train your back is with a cable deadlift machine. This exercise works the erector spinal muscles of your spine to keep it aligned and straight and strengthen spinal and core muscle groups.
The key to success with this movement is finding the right balance between stability and strength. Start with a lighter weight until you feel the movement dynamics are correct, and then increase the load as needed.
If you aren’t using a cable deadlift machine, you can also do this exercise using a resistance band. Both activities are very similar in movement dynamics and can be a great addition to your workout routine.
Another effective exercise to target the back is single-arm cable rows. This exercise helps to pinpoint muscle imbalances, which can then be corrected and help prevent future injuries.