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Cable Romanian Deadlifts Guide

  1. Exercise Type: Compound - engages and works multiple muscle groups at the same time.
  2. Targeted Muscle Groups:
    • primary: hamstring
    • secondary: lower back

How to perform?

Cable Romanian Deadlifts provide continuous tension throughout the movement, engaging hamstrings effectively and minimizing the risk of strain. Many famous bodybuilders emphasize their preference for Cable Romanian Deadlifts due to the consistent resistance and targeted muscle activation.

Additionally, cables allow for smoother motion, reducing the chances of joint stress while still delivering an intense hamstring workout. This exercise also contributes to muscle pump, enhancing the overall leg training experience. Overall, Cable Romanian Deadlifts offer a safer, more focused, and more efficient way to work on hamstrings, making them a valuable addition to any leg workout routine.

Steps to perform:

  1. Stand facing the cable machine with feet shoulder-width apart.
  2. Attach a straight bar or D-handle to the low pulley.
  3. Grab the bar or handle with an overhand grip, keeping your arms fully extended.
  4. Hinge at your hips, maintaining a slight bend in the knees.
  5. Keep your back straight, chest up, and shoulders pulled back.
  6. Lower the bar by pushing your hips back while maintaining a neutral spine.
  7. Feel the stretch in your hamstrings and keep the bar close to your body.
  8. Stand back up by driving your hips forward and extending through the glutes.
  9. Maintain control throughout the movement for effective hamstring engagement.


This exercise doesn't have any variations

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