Cable Romanian Deadlift

Hamstrings Glutes Lower backUpper backTrapsForearmsLats Compound Cable machine

How to do it

Starting position

Set the cable pulley to the lowest position and attach a straight handle.
Stand facing away from the cable and set your feet hip-width apart.
Hold the handle with both hands and position it in front of your hips.
Look at the floor in front of you and bend your knees only slightly.

Movement

Push your hips back and hinge your torso forward.
Continue sending your hips back while feeling the cable resistance.
Stop once your hips can no longer travel back.
Squeeze your glutes and return to the starting position.

Breathing

Inhale as you bend your upper body forward, and exhale as you stand up.

Cautions

If your lower back rounds, there is a risk of lower back injury, so keep your spine straight.
If you bend your knees too much, it reduces hamstring activation, so be careful.

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary muscles	HamstringsGlutes
Secondary muscles	Lower back · Upper back · Traps · Forearms · Lats
Equipment	Cable machine
Movement pattern	Hinge
Rep range	10–15 reps

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Representative exercise: Cable Romanian Deadlift

How GYMKC sets the weight for this exercise

For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.

With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.