Cable Straight Bar Romanian Deadlift (RDL)

PT Will Duru’s Perspective

The cable straight bar RDL is one of the best exercises for developing the posterior chain, which includes the hamstrings, glutes, and lower back.

I like this variation because the cable provides constant tension throughout the movement, helping people learn how to hinge correctly and maintain muscle engagement.

Many gym-goers focus heavily on squats and overlook hip-hinge movements. This can leave the hamstrings and glutes underdeveloped.

Add cable straight bar RDLs to your training if you want stronger glutes, more powerful hamstrings, improved athletic performance, and better overall lower-body development.

About PT Will Duru

PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).

Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.

Exercise Benefits

• Builds hamstring strength
• Develops stronger glutes
• Improves hip-hinge mechanics
• Strengthens the posterior chain
• Enhances athletic performance
• Improves lower-body power
• Provides constant cable resistance

Why Train the Hamstrings and Glutes?

Your hamstrings and glutes are responsible for hip extension, sprinting, jumping, lifting, and everyday movements such as walking and climbing stairs.

Strong posterior chain muscles can help:

• Improve athletic performance
• Increase lower-body strength
• Support better posture
• Reduce injury risk
• Improve sprinting speed
• Enhance jumping power
• Build stronger and more developed glutes

Many people train their quadriceps heavily but neglect the muscles on the back of the body. Exercises like the cable RDL help create balanced lower-body development.

What Type of Workout Does This Exercise Fit Into?

The Cable Straight Bar RDL works well in:

• Leg workouts
• Glute workouts
• Hamstring workouts
• Lower-body workouts
• Strength training programmes
• Athletic performance programmes
• Full-body workouts
• Posterior chain training sessions

It is often placed early in the workout after compound squat movements or before hamstring isolation exercises.

Sample Hamstring and Glute Workout

Beginner Workout

1. Cable Straight Bar RDL – 3 sets × 10-12 reps
2. Glute Bridge – 3 sets × 12-15 reps
3. Walking Lunges – 3 sets × 10 reps per leg
4. Hamstring Curl – 3 sets × 12-15 reps

Intermediate Workout

1. Barbell Squat – 4 sets × 6-10 reps
2. Cable Straight Bar RDL – 4 sets × 8-12 reps
3. Hip Thrust – 4 sets × 8-12 reps
4. Walking Lunges – 3 sets × 12 reps per leg
5. Hamstring Curl – 3 sets × 12-15 reps

12REPS Coach Recommendation

For most people, I would place the Cable Straight Bar RDL near the beginning of your leg workout when energy levels are highest.

A balanced lower-body session could look like:

1. Barbell Squat
2. Cable Straight Bar RDL
3. Walking Lunges
4. Hip Thrust
5. Hamstring Curl
6. Standing Calf Raises

This combination develops the quadriceps, hamstrings, glutes, and calves while improving overall lower-body strength and muscle development.

Frequently Asked Questions

Is the cable straight bar RDL good for beginners?
Yes. The cable provides consistent resistance and can help beginners learn proper hip-hinge mechanics.

What muscles does the cable straight bar RDL work?
It primarily targets the hamstrings, glutes, lower back, adductors, and core.

How low should I lower the bar?
Lower until you feel a strong stretch in your hamstrings while maintaining a neutral spine.

Is the cable RDL better than the barbell RDL?
Both are effective. The cable provides constant tension, while the barbell allows greater loading potential.

How many reps should I perform?
Aim for 8 to 12 repetitions for strength and muscle growth.