Muscle Groups
Muscles
Target
Synergist
How to perform Cable Deadlift with proper form
Setup
- Equipment: Attach a straight bar handle to the low pulley of a cable machine.
- Positioning: Stand facing the cable machine. Position your feet shoulder-width apart and grip the bar with both hands.
Execution
- Starting Position: Bend at your hips and knees to lower your torso. Keep your back straight and chest lifted. Grab the bar with an overhand grip.
- Lift Off: Engage your core, push through your heels, and extend your hips and knees to lift the bar. Keep it close to your body as you rise to a standing position.
- Top Position: Stand upright with your shoulders back and arms extended, maintaining a neutral spine.
- Descent: Lower the bar back down by bending at the hips first, then the knees. Keep your back straight throughout the movement.
Tips
- Maintain a neutral spine to prevent injury.
- Control the movement; avoid jerking or using momentum.
- Focus on engaging the posterior chain (back, glutes, hamstrings) during the lift.
Exercises
Ab Wheel, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Shoulders, Back, Chest
Bicycle Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Cable Crunch, Cable
Type: Core
Target: Abs
Cable Twist, Barbell
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Cable
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Band
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Leverage Machine
Type: Core
Target: Abs
Synergist: Glutes
Cross Body Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Crunch, Cable
Type: Core
Target: Abs
Crunch, Bodyweight
Type: Core
Target: Abs
Crunch, Leverage Machine
Type: Core
Target: Abs
Flat Knee Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps
Flat Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps
Hanging Leg Raise, Cable
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Hanging Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Jackknife Sit Up, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Knees to Elbows, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps
Oblique Crunch, Bodyweight
Type: Core
Target: Abs