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Cable pull throughs as alternatives to traditional deadlifts?

3 min read

Asked by: Dave Bishop

The alternatives to the cable pull through are exercises that mainly target the gluteal musclesgluteal musclesThe gluteal muscles, often called glutes are a group of three muscles which make up the gluteal region commonly known as the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. The three muscles originate from the ilium and sacrum and insert on the femur.

What is a good replacement for deadlifts?

10 Deadlift Alternatives to Consider

  • Glute bridge.
  • Barbell hip thrust.
  • Lying hamstring curl with band.
  • Trap bar deadlift.
  • Single-leg Romanian deadlift.
  • Back hyperextension.
  • Cable pull through.
  • Bulgarian split squat.

Are cable pull throughs the same as RDL?

There are two main variations of cable pull throughs, which are… The difference between this and the soft bend in the knee version above is like a stiff-leg deadlift vs an RDL. They work the same muscles, just slightly different.

Is cable pull-through effective?

As with any resistance-based exercise, the cable pull-through is excellent for developing strength and endurance in the target muscles. The cable pull-through works the muscles in the glutes and the hamstrings. You might sometimes hear it called the glute pull through for this reason.

Are cable pull throughs good for glutes?

With proper form, cable pull-throughs can promote hypertrophy, or muscle growth, in your glutes. They can also help you practice a hip hinge movement that is essential for other compound exercises like the Romanian deadlift (RDL) and barbell hip thrust.

Do cable pull throughs work back?

Cable pull throughs are a posterior chain exercise. That means they primarily work the muscles on the back of your body, and especially those around your hips.

Are cable deadlifts effective?

Cable Deadlift Muscles Worked



As mentioned earlier, Cable Deadlifts will work wonders for hamstring and gluteus muscles with an added emphasis on the upper back, lower back, rear shoulders, forearms and traps. The arms solely work as levers and the upper backs and track provide stability.

How do I feel a cable pull in my butt?


Development is that poor tightness keeping that pelvic floor tucked. Squeeze for one second at the base pause. And drive forward that constant tension that control once you're done slowly.

What can replace cable pull-through?

Top Cable Pull Through Substitutes / Alternatives

  • Sled Pull-through. You don’t need a cable machine to do pull-throughs. …
  • Kettlebell Swings. …
  • Overhead Medicine Ball Throw. …
  • Sled Forward Drag. …
  • Romanian Deadlift. …
  • Barbell Hip Thrust. …
  • Kneeling Banded Hip Thrust. …
  • Reverse Hyperextension.

Where should you feel cable pull?

Bottom. You want to take your feet.

What can I use instead of cable pull throughs?

Top Cable Pull Through Substitutes / Alternatives

  • Sled Pull-through. You don’t need a cable machine to do pull-throughs. …
  • Kettlebell Swings. …
  • Overhead Medicine Ball Throw. …
  • Sled Forward Drag. …
  • Romanian Deadlift. …
  • Barbell Hip Thrust. …
  • Kneeling Banded Hip Thrust. …
  • Reverse Hyperextension.

Is Romanian deadlift push or pull?

Is The Deadlift A Push Or Pull? The deadlift is a pull exercise because we are exerting force towards our body, and therefore we’re using our muscles to pull the bar off the floor to the lockout position.

How do you do a RDL cable?

So the simple move is much like the Romanian deadlift where you're simply lowering down Luke bending at the knees keeping the way close to the body. And then extending at the hips.

What’s a Romanian deadlift?

You're going to pull it up by pushing your hips. Forward and at the top position you're going to lock them out nice squeeze in the hamstrings.

Are RDLS or deadlifts better for glutes?

Romanian deadlifts are the safest option for people with low back pain. Romanian deadlifts are a great option for people who want to increase hip mobility and target the glutes, which is beneficial in activities that require you to bend down, as well as movements such as squatting.

Are you supposed to feel RDL in lower back?

Form Tip: When done correctly, you should feel tension developing in the hamstrings and across the back (lower and middle, especially around the shoulder blades).