Low-Cable Deadlift

Deadlift facing away from the low cable: the resistance pulls you backward.

• Compound
• Cable
• Advanced

How to do it

• Facing away from the low cable, straight bar or handle at thigh height, and hinge
• Keep the load against your legs and your back neutral from the pull off the floor
• Push the floor away with your feet and extend hips and knees together

Sets, reps and tempo

Ranges: 3–6 reps for strength · 5–8 for hypertrophy · 1–3 RIR

Tempo: Stand with intent with a neutral back and lower for 2 s controlling the cable

Common mistakes

• Pulling with the back before the legs
• Letting the load pull the shoulders forward

Muscles worked

Primary

• Hamstrings
• Glutes
• Back

Secondary

• Erectors / lower back
• Traps
• Forearm

Alternatives

• Conventional Deadlift
• Romanian Deadlift
• Barbell Row
• Hip Thrust