Appears in642 Workouts*

Cable Romanian Deadlift

Strengthen your posterior chain! The Cable Romanian Deadlift targets your hamstrings and glutes for a powerful, sculpted lower body.

Ms. Grey Smith
Ms. Grey Smith
@JustHer_grayTho

Required Equipment

Cable Handle Attachment thumbnail
Cable Handle Attachment
Cable Machine thumbnail
Cable Machine
Straight Bar Attachment thumbnail
Straight Bar Attachment

Muscle Groups

Primary

Secondary

Instructions

Cable Romanian Deadlift (Hips) Instructions

Positioning:

1. Set Up the Equipment:
- Adjust the cable pulley to the lowest setting.
- Attach a handle or bar to the cable.

2. Initial Position:
- Stand facing the cable machine, about an arm's length away.
- Grip the handle or bar with both hands, palms facing down, and step back slightly until there is tension in the cable.
- Your feet should be shoulder-width apart.

3. Body Position:
- Slightly bend your knees.
- Hinge at the hips while keeping your back straight and your chest up. Lower your torso forward until it’s almost parallel to the ground.
- Maintain a neutral spine throughout the movement to avoid injury.

Movement:

1. Engaging the Hips:
- With your core engaged, pull the cable toward your body by extending your hips and straightening your torso to return to the starting position.
- Focus on pushing through your hips as you stand upright. Keep the handle close to your body.

2. Control the Motion:
- Lower back down slowly while maintaining control, allowing the weight to pull you back into the starting position.

3. Repetitions:
- Perform 10-15 repetitions for 2-3 sets, depending on your fitness level.

Tips:

- Avoid rounding your back; keep it straight throughout the movement.
- Keep your movements slow and controlled to maximize effectiveness and minimize risk of injury.
- Breathing: Inhale as you lower and exhale as you lift.