Back · Cable machine

Cable Romanian Deadlift

The cable Romanian deadlift is a hip-hinge exercise targeting the glutes, hamstrings, and erector spinae. The horizontal resistance vector of the cable keeps constant tension on the posterior chain, making it an effective accessory movement for lifters of all levels.

Muscles: Back, Glutes, Legs
Equipment: Cable machine
Type: Strength
Animation: Men and women

How to do it

Stand facing a cable machine with a straight bar attachment set at the lowest position.
Grab the bar with an overhand grip, hands shoulder-width apart.
Stand upright with a slight bend in your knees.
Hinge forward at the hips, lowering the bar down your legs while keeping your back straight.
Feel the stretch in your hamstrings.
Return to the starting position by contracting your glutes and hamstrings.

Common mistakes

Bending the knees excessively turns the hinge into a squat and reduces tension on the hamstrings.
Rounding the lower back against the forward pull of the cable places unnecessary shear stress on the lumbar spine.
Hyperextending the lower back at lockout instead of finishing the movement with glute contraction strains the spine.
Standing too close to the weight stack causes the plates to touch down and removes muscle tension at full stretch.

Tips

Keep a soft, fixed bend in your knees and initiate the movement exclusively by pushing your hips backward.
Track the cable attachment as close to your shins and thighs as possible throughout the entire repetition.
Step back far enough from the pulley so the weights remain suspended at the bottom of the stretch.

Sets and reps

For hypertrophy and posterior chain development, perform 3 to 4 sets of 10 to 15 repetitions. Rest for 60 to 90 seconds between sets.

Muscles worked

Cable Romanian Deadlift: back, glutes, legs

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

What is the advantage of using a cable instead of a barbell for Romanian deadlifts?

The cable pulls forward rather than strictly downward, maintaining high mechanical tension on the glutes even at the top of the range where free weights unload.

Is the cable Romanian deadlift safe for lower back pain?

It typically places less compressive axial load on the spine than free-weight variations, but if sharp pain occurs, stop immediately and consult a healthcare professional.

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