Deadlifts [1] are arguably one of the best exercises to strengthen your core, legs, back, and glutes — hello, booty [2]. A common way to perform a deadlift is with a barbell, but if you're new to strength training, you'll want to start with something a little easier in order to get the form down.
To help you perfect your form, Michael B. Jordan's [3] trainer Corey Calliet [4] showed me a Romanian deadlift [5] variation to teach you the basics.
How to Do a Cable Machine Romanian Deadlift
- Adjust the carriage so that it's at the bottom of the cable machine. Attach a triceps rope handle to the pulley on the carriage of a cable station. You should be facing the pulley.
- Next, select the amount of resistance you want — 20 to 30 pounds is a great starting point. As you begin to become more comfortable with the movement, feel free to increase the weight.
- Facing the pulley, grab the rope, and step approximately three feet away from the machine.
- With a slight bend in your knees, slowly bend at your hips (this is a hinge movement pattern) as you simultaneously extend your arms forward. Your core should be engaged, and your back should be flat.
- Then squeeze your glutes to stand back up as you simultaneously pull your elbows back (like you're performing a bent-over row [7]). Pull with power, and continue to squeeze your glutes at the top to get full hip extension. Be sure to keep your core engaged.
- This counts as one rep. Complete four sets of 12 reps.