Cable Romanian Deadlift

Muscles worked

Setup

1. Set the cable pulley to the lowest setting and attach a straight bar or rope.
2. Stand facing the machine with feet hip-width apart and grasp the handle with an overhand grip.
3. Take two steps back to create tension on the cable, standing tall with shoulders retracted and core engaged.
4. Position your weight primarily in your heels with a very slight bend in the knees.

How to do it

1. Inhale and initiate the hinge by pushing your hips as far back as possible, allowing the cable to pull your torso forward while keeping your back flat.
2. Lower the weight until you feel a maximum stretch in your hamstrings, typically just below knee height, ensuring the bar stays close to your shins.
3. Exhale and drive your hips forward by contracting your glutes and hamstrings to return to the standing position.
4. Maintain a controlled 3-second eccentric (lowering) phase and a powerful 1-second concentric (lifting) phase.

Form checklist

• Keep your spine neutral; do not allow your lower back to round or your neck to crane upward.
• Ensure the movement comes from the hips (hinging) rather than the knees (squatting).
• Keep your arms long and shoulders packed; do not pull the weight with your biceps.
• Stop the descent once your hips stop moving backward to avoid lower back compensation.

Pro tips

• Visualize trying to touch a wall behind you with your glutes to maximize the hinge depth.
• At the top of the movement, focus on a hard glute squeeze without hyperextending your lumbar spine.
• Maintain a 'proud chest' throughout the movement to keep the trapezius and upper back muscles engaged as stabilizers.

Make it harder

• Perform the exercise as a Single-Leg Cable RDL to increase stability demands and address muscle imbalances.
• Stand on a small aerobic step or weight plate to create a deficit, allowing for a deeper range of motion if your flexibility permits.

Frequently asked

What muscles does the cable romanian deadlift work?

The cable romanian deadlift primarily targets the glutes, hamstrings, and trapezius, and also works the erector spinae as secondary muscles.

What equipment do you need for the cable romanian deadlift?

The cable romanian deadlift uses cable.

Is the cable romanian deadlift good for beginners?

The cable romanian deadlift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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