Male

Cable Deadlift

Muscles involved

Finding the right spot for the cable deadlift in your training routine depends on your main goals for the day. This movement works wonderfully in the middle of your leg or glute workout, bridging the gap between heavy compound lifts and purely isolated exercises. Utilizing a pulley and machine setup guarantees constant tension through the entire range of motion, keeping your glutes and quadriceps engaged from start to finish. Alternatively, you can include it early in your workout to activate your lower body musculature, or plug it in at the very end of your session as a high-volume finisher to fully fatigue the muscles while keeping joint strain to an absolute minimum.

How to do it

1. Place a bar on a low pulley and stand in front of it with your feet hip-width apart. 2. Grip the bar with your palms facing down and keep your back straight with a slight lumbar arch. 3. Inhale and lower the bar by flexing your hips and knees, keeping the bar close to your legs. 4. Exhale and rise, contracting your glutes and back to the starting position.

Equipment required

Polea

Máquina

Muscles worked

Tips

- Keep the bar as close as possible to your legs during the entire movement. - Propel the movement with your legs and hips, not with your back. - Keep your shoulders back and your chest elevated for a straight and safe back.