Cable Romanian Deadlift

Cable variation designed to maintain continuous tension and precisely adjust the working angle throughout the range of motion.

• Compound
• Cable
• Intermediate

How to do it

• Align the pulley with the direction the load should travel
• Keep the cable taut in the starting position too
• Return slowly without letting the weight stack crash

Sets, reps and tempo

Ranges: 6–10 reps · 1–3 RIR

Tempo: Lower for 3 s pushing your hips back; drive up squeezing your glutes

Common mistakes

• Standing too close or too far away and distorting the angle
• Letting the load pull the joint during the return

Muscles worked

Primary

• Hamstrings
• Glutes

Secondary

• Erectors / lower back
• Back

Alternatives

• Romanian Deadlift
• Conventional Deadlift
• Leg Curl (lying/seated)
• Good Morning