Cable Deadlift
- Zielmuskel
- Gluteus Maximus, Quadriceps
- Synergistenmuskeln
- Adductor Magnus, Soleus
- Equipment
- Cable
- Körperregion
- Thighs
- Typ
- Strength
The cable deadlift is a lower-body strength exercise that primarily targets the glutes (gluteus maximus) and quadriceps, with help from the inner-thigh adductors (adductor magnus) and the calves (soleus). Using a low cable pulley keeps constant tension on the muscles through the whole range, making it a joint-friendly way to train the hip hinge and build leg strength.
Cable Deadlift: So führst du sie aus
- 1Attach a straight or short bar to the low pulley of a cable machine and stand facing the stack with your feet about shoulder-width apart.
- 2Squat down and grip the bar with both hands, palms facing you, arms hanging straight down.
- 3Set your back flat, brace your core, and pull your shoulder blades down and together.
- 4Drive through your heels and extend your hips and knees together to stand up tall, keeping the bar close to your shins and thighs.
- 5Squeeze your glutes hard at the top, standing fully upright without leaning back.
- 6Push your hips back and bend your knees to lower the bar under control toward the floor, keeping your back flat.
- 7Stop just before the weight stack rests, then repeat for your target reps.
- 8After your last rep, lower the bar fully and let the stack settle gently before stepping away.
Technik-Tipps
- Lead the descent by pushing your hips back rather than bending forward at the waist, so you load the glutes and hamstrings instead of your lower back.
- Keep the bar tracking close to your body the whole time to keep the cable line efficient and reduce strain on your spine.
- Use the constant cable tension to move at a controlled tempo, pausing briefly at the bottom rather than relying on momentum.
- Exhale as you drive up to lockout and inhale as you lower under control to keep your core braced.
- Step far enough back from the stack that the plates never touch down between reps, keeping the muscles under load.
Häufige Fehler
- Rounding the lower back as you lower the bar, which shifts load off the glutes and quads and puts the spine at injury risk.
- Turning the movement into a pure squat by dropping straight down, which removes the hip hinge that makes this a glute-driven lift.
- Leaning back and overextending at the top, which stresses the lower back instead of finishing with a glute squeeze.
- Yanking the bar up with the arms or back, which bleeds tension away from the legs that should be doing the work.
- Standing too close to the machine so the cable pulls you forward, breaking your balance and flattening the tension curve.
Häufig gestellte Fragen
What muscles does the cable deadlift work?
It primarily works the glutes (gluteus maximus) and quadriceps, with the inner-thigh adductors (adductor magnus) and the calves (soleus) assisting as synergists.
Is the cable deadlift good for beginners?
Yes. The cable provides smooth, constant resistance and lighter loading than a barbell, so it's a forgiving way to learn the hip hinge and build leg strength before progressing to free weights.
How is the cable deadlift different from a barbell deadlift?
The cable keeps tension on the muscles through the entire range, including the top, while a barbell loads vertically and unloads at lockout. The cable version is typically lighter and easier on the lower back.
How many sets and reps should I do?
For most lifters, 3 to 4 sets of 8 to 12 controlled reps works well for building strength and muscle. Choose a load you can move with a flat back and full hip extension.
Where should I feel the cable deadlift?
You should feel it mainly in your glutes and the fronts of your thighs as you stand up, with some work in the inner thighs and calves. Sharp lower-back strain means you are hinging incorrectly.
