Legs · Cable
Cable RDL
How to do the cable rdl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Attach a straight bar or handle to a low cable pulley and hold it at your thighs with an overhand grip, standing facing the stack. With soft knees and a flat back, hinge at the hips to let the bar travel down your legs until you feel a stretch in your hamstrings, then drive your hips forward to return to standing.
- 1Feel a stretch in your hamstrings as you hinge at the hips
- 2Keep your knees soft and your back flat
- 3Squeeze your glutes at the top of each rep
Common mistakes
- Don't round your upper back or shoulders
- Avoid shifting your weight onto your toes
- Don't hyperextend your hips at the top
Muscles worked
The cable rdl mainly works the hamstrings and glutes, with the lower back, calves, and quads assisting.
- HamstringsPrimary
- GlutesPrimary
- Lower BackSupport
- CalvesSupport
- QuadsSupport
Kovo programs the cable rdl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.