Cable Pull-Through — Romanian Deadlift Alternative
4.6
BeginnerBest for Beginners
The cable pull-through is a hip hinge movement performed facing away from a low cable pulley. Gripping a rope attachment between your legs, you hinge at the hips and then drive them forward to stand tall. The cable provides smooth, constant tension that makes it one of the best exercises for learning and grooving the hip hinge pattern.
Best for: Learning hip hinge mechanics
How to Perform
- Attach a rope handle to a low cable pulley. Face away from the machine and straddle the cable, gripping the rope between your legs.
- Walk forward a few steps to create tension, standing with feet hip-width apart.
- Hinge at the hips by pushing them back, letting the cable pull your hands through your legs while keeping your arms straight.
- Drive your hips forward explosively to stand tall, squeezing your glutes hard at the top. Your arms stay straight throughout.
How It Compares to Romanian Deadlift
The Romanian deadlift provides a much deeper hamstring stretch and allows heavier loading with free weights. The cable pull-through trades peak stretch and max loading for constant tension and a lower technique barrier. The cable pulls you backward, making it intuitive to feel the hip hinge pattern. It's an ideal primer exercise for beginners learning the RDL or a high-rep finisher for experienced lifters.
Equipment & Muscles
Cable|GlutesHamstringsLower Back
Pros
- + Very safe
- + Easy to learn
- + Constant tension
- + Great glute pump
Cons
- - Requires cable machine
- - Can't load super heavy
- - Less hamstring stretch