How to perform Cable Deadlift with proper form

Setup

  1. Equipment: Attach a straight bar handle to the low pulley of a cable machine.
  2. Positioning: Stand facing the cable machine. Position your feet shoulder-width apart and grip the bar with both hands.

Execution

  1. 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.
  2. 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.
  3. Top Position: Stand upright with your shoulders back and arms extended, maintaining a neutral spine.
  4. 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.