Cable deadlifts are a great way to work out the glutes, hamstrings, and core muscles without dealing with a barbell or dumbbell. They also provide a challenging workout that is beginner-friendly and guaranteed to give you results.
This exercise will work your hamstrings, glutes, upper back, rear shoulders, forearms, and traps. It will also engage your hips more than the conventional deadlift.
Back
The back is one of the most important muscle groups to train, especially in an active lifestyle. It is responsible for stabilizing the torso, controlling movements of the arms and legs, and protecting the spine from injuries.
The deadlift is a great way to train the entire posterior chain of muscles, including the hamstrings, glutes, and erectors along your spine. However, heavy deadlifts can tax your back and core, which can cause you to feel tired and sore for several days after training.
Fortunately, there are other exercises that you can do to target your back without the risk of overtraining or injury. For example, a cable pull-through is an effective alternative to the deadlift for lower back pain sufferers and those who don’t like deadlifting. This exercise works for the same muscle groups as the deadlift, but it is less taxing on the CNS and can be done in higher rep ranges.
Chest
The chest is a crucial piece of any strength training routine. Its primary function is to allow ventilation, which can be achieved through the elevation of the ribs and contraction of the scalene and intercostal muscles.
When performed correctly, the deadlift on the cable machine can be an excellent option for anyone who wants to add muscle mass without damaging their back. And as a bonus, exercise is also one of the best for building bone density.
Attach a rope handle to the top pulley on a cable machine to perform a cable deadlift and grasp both handles in your hands. Bend your hips a little to feel a stretch in the lats, then pull the handle toward your hips with your arms straight.
Legs
Whether you are building mass and strength or want to target your legs, cable exercises for the lower body can help you do that. These moves will help you focus on the quadriceps, hamstrings, glutes, and calves to build a stronger, leaner, and healthier leg shape.
The deadlift is one of the machine’s most popular and practical cable leg exercises. This exercise works the hamstrings but also helps with lower back stability and core strength.
How to do it: Attach a rope handle to the pulley of the cable machine and set it on its lowest setting. Face away from the device with the rope in both hands and about 3 feet of distance between you and the cable.
Push your hips back until you feel a stretch in your hamstrings, and hold it there. Then reverse the movement, squeezing your glutes at lockout and returning to the starting position. Repeat until you are finished with the set.
Hips
The hips play a huge role in strength training. They are used during all kinds of movements, including deadlifts and sprints. Developing solid glutes and fine-tuned hip hinge mechanics are crucial to achieving a high level of strength.
If you want to hone your hip-hinging skills, two exercises can help cable pull-throughs and hip thrusts. Both require you to hinge at your hips, but the setup and positioning differ slightly between the two.
The hip hinge is a vital movement pattern you use whenever you bend over to pick something off the ground. It also helps you move forward during various other activities, from throwing a kick to dancing.