What is the difference between cable pull throughs and Romanian deadlifts?

Cable pull throughs provide constant tension throughout the range of motion due to the cable resistance, while Romanian deadlifts use free weights with variable tension. Cable pull throughs also place less stress on the lower back and grip, making them useful for higher-rep work or as an accessory movement.

How far should I hinge forward during cable pull throughs?

Hinge forward until you feel a moderate stretch in your hamstrings, typically when your torso reaches roughly 45 degrees or slightly below parallel to the floor. The exact depth depends on your hip mobility and hamstring flexibility, but you should always maintain a neutral spine.

Should I feel cable pull throughs more in my glutes or hamstrings?

You should feel both muscles working, but the glutes typically receive more emphasis, especially during the hip extension phase at the top. If you feel it primarily in your lower back or upper body, check that you are hinging properly and keeping your arms straight.

Pull Through (Cable)

The cable pull through is a hip hinge exercise that targets the glutes and hamstrings by pulling a rope attachment through the legs using hip extension. It suits lifters looking to build posterior chain strength with less spinal loading than traditional deadlift variations.

Muscle group: Glutes
Primary muscles: glutes, hamstrings
Equipment: Cable

How to do the Pull Through (Cable)

Attach a rope handle to the low pulley of a cable machine and face away from the machine with feet shoulder-width apart, straddling the cable.
Reach between your legs to grasp both ends of the rope with arms extended, then walk forward one or two steps to create tension in the cable.
Hinge at the hips by pushing them back while maintaining a neutral spine, allowing the cable to pull your hands back between your legs until you feel a stretch in your hamstrings.
Drive your hips forward forcefully to stand upright, squeezing your glutes at the top while keeping your arms straight throughout the movement.
Control the descent by pushing your hips back again, and repeat for the prescribed number of repetitions.

Form tips

Keep your arms completely straight throughout the movement so the force comes entirely from hip extension, not from pulling with your upper body.
Maintain a neutral spine by bracing your core and avoiding rounding your lower back at the bottom or hyperextending at the top.
Drive your hips fully forward at the top of each rep until your body forms a straight line from shoulders to knees, ensuring complete glute contraction.

Common mistakes

Squatting down instead of hinging at the hips: this shifts emphasis away from the glutes and hamstrings to the quadriceps.
Pulling with the arms or shoulders: this reduces tension on the target muscles and turns the exercise into an upper body movement.
Stopping short of full hip extension: this prevents maximum glute activation and reduces the effectiveness of the exercise.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 10 to 15 reps with moderate weight and controlled tempo; for strength, use 3 to 5 sets of 6 to 10 reps with heavier resistance.

Track the Pull Through (Cable) in Gym Track

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Frequently asked questions

What is the difference between cable pull throughs and Romanian deadlifts?: Cable pull throughs provide constant tension throughout the range of motion due to the cable resistance, while Romanian deadlifts use free weights with variable tension. Cable pull throughs also place less stress on the lower back and grip, making them useful for higher-rep work or as an accessory movement.
How far should I hinge forward during cable pull throughs?: Hinge forward until you feel a moderate stretch in your hamstrings, typically when your torso reaches roughly 45 degrees or slightly below parallel to the floor. The exact depth depends on your hip mobility and hamstring flexibility, but you should always maintain a neutral spine.
Should I feel cable pull throughs more in my glutes or hamstrings?: You should feel both muscles working, but the glutes typically receive more emphasis, especially during the hip extension phase at the top. If you feel it primarily in your lower back or upper body, check that you are hinging properly and keeping your arms straight.

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