Cable Deadlifts

A beginner strength exercise for the quads, done with a cable.

Main muscles: Quads
Also works: Forearms, Glutes, Hamstrings and Lower back
Equipment: Cable
Level: Beginner
Type: Compound
Movement: Pull

How to do the Cable Deadlifts

Move the cables to the bottom of the towers and select an appropriate weight. Stand directly in between the uprights.
To begin, squat down be flexing your hips and knees until you can reach the handles.
After grasping them, begin your ascent. Driving through your heels extend your hips and knees keeping your hands hanging at your side. Keep your head and chest up throughout the movement.
After reaching a full standing position, Return to the starting position and repeat.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Cable Deadlifts

Questions

What muscles does the Cable Deadlifts work?

Mainly the quads, with the forearms, glutes, hamstrings and lower back helping.

Is the Cable Deadlifts good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Cable Deadlifts?

Good alternatives that train the quads: Cable Hip Adduction, Barbell Side Split Squat, Barbell Squat or Barbell Walking Lunge.

How many sets and reps of the Cable Deadlifts should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).