Glutes
Cable Romanian Deadlift
The Cable Romanian Deadlift is a strength exercise on a cable machine for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 22%, hamstrings (biceps femoris) 22% and hamstrings (semitendinosus/-membranosus) 18%.
How to do it
- Set a pulley at the lowest position and clip on a straight bar.
- Grip the bar palms down at shoulder width, stand up and step back one step from the machine.
- Stand tall with the feet hip-width and knees slightly bent.
- Push the hips back and lower the bar along the thighs until you feel a hamstring stretch.
- Drive the hips forward to stand tall again.
Tips
- The cable pulls slightly forward, so brace the lats to keep the bar close.
- Keep the knee bend fixed so the hamstrings get the stretch.
Common mistakes
- Standing so far away that the cable pulls you off balance.
- Rounding the back to reach lower.
- Squatting the weight up.
Muscles worked by the Cable Romanian Deadlift
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Hinging at the hips with nearly straight knees loads the hamstrings in a long position together with the glutes; the erectors hold the spine neutral.
Cable Romanian Deadlift alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Cable Romanian Deadlift work?
Mainly the gluteus maximus, hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The spinal erectors (lower back) and adductors assist.
Is the Cable Romanian Deadlift good for beginners?
The Cable Romanian Deadlift is rated intermediate. If you are new, learn the Band Romanian Deadlift first and build up from there.
What is a good alternative to the Cable Romanian Deadlift?
For example the Band Romanian Deadlift, Dumbbell Romanian Deadlift and Hip Hinge. They train mostly the same muscles, some with different equipment.
How do you make the Cable Romanian Deadlift harder?
Add weight or reps, or move on to the Snatch Grip Romanian Deadlift and Single Leg Barbell Deadlift.
Sources
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (hamstring exercise selection)
- Vigotsky et al. 2015, PeerJ 3:e708 (good morning)
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