Cable Pull Through vs Romanian Deadlift Strength Standards
Compare your cable pull through and Romanian deadlift against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter selected cable resistance and total barbell weight including the bar for the Romanian deadlift. Use a strict low-cable pull-through from a controlled hip hinge to tall hip extension using consistent station and setup and a controlled Romanian deadlift from standing to a consistent depth and back to full standing. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Pull Through vs Romanian Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the cable pull through and Romanian deadlift to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your cable pull through and Romanian deadlift.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Cable Pull Through / Romanian Deadlift, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Cable Pull Through vs Romanian Deadlift Standards
How to read the table: The first number is Cable Pull Through; the second is Romanian Deadlift. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 49 / 98 lb 22.2 / 44.5 kg | 77 / 126 lb 34.9 / 57.2 kg | 115 / 175 lb 52.2 / 79.4 kg | 151 / 224 lb 68.5 / 101.6 kg |
| 130 lb 59 kg | 52 / 103 lb 23.6 / 46.7 kg | 82 / 133 lb 37.2 / 60.3 kg | 121 / 185 lb 54.9 / 83.9 kg | 159 / 236 lb 72.1 / 107 kg |
| 140 lb 63.5 kg | 55 / 109 lb 24.9 / 49.4 kg | 86 / 140 lb 39 / 63.5 kg | 127 / 194 lb 57.6 / 88 kg | 167 / 248 lb 75.7 / 112.5 kg |
| 150 lb 68 kg | 57 / 114 lb 25.9 / 51.7 kg | 90 / 146 lb 40.8 / 66.2 kg | 133 / 203 lb 60.3 / 92.1 kg | 175 / 260 lb 79.4 / 117.9 kg |
| 160 lb 72.6 kg | 60 / 119 lb 27.2 / 54 kg | 94 / 152 lb 42.6 / 68.9 kg | 139 / 212 lb 63 / 96.2 kg | 183 / 271 lb 83 / 122.9 kg |
| 170 lb 77.1 kg | 62 / 123 lb 28.1 / 55.8 kg | 97 / 159 lb 44 / 72.1 kg | 145 / 221 lb 65.8 / 100.2 kg | 190 / 282 lb 86.2 / 127.9 kg |
| 180 lb 81.6 kg | 65 / 128 lb 29.5 / 58.1 kg | 101 / 165 lb 45.8 / 74.8 kg | 150 / 230 lb 68 / 104.3 kg | 198 / 293 lb 89.8 / 132.9 kg |
| 190 lb 86.2 kg | 67 / 133 lb 30.4 / 60.3 kg | 105 / 171 lb 47.6 / 77.6 kg | 156 / 238 lb 70.8 / 108 kg | 205 / 304 lb 93 / 137.9 kg |
| 200 lb 90.7 kg | 69 / 138 lb 31.3 / 62.6 kg | 109 / 177 lb 49.4 / 80.3 kg | 161 / 246 lb 73 / 111.6 kg | 212 / 315 lb 96.2 / 142.9 kg |
| 210 lb 95.3 kg | 72 / 142 lb 32.7 / 64.4 kg | 112 / 183 lb 50.8 / 83 kg | 167 / 254 lb 75.7 / 115.2 kg | 219 / 325 lb 99.3 / 147.4 kg |
| 220 lb 99.8 kg | 74 / 147 lb 33.6 / 66.7 kg | 116 / 189 lb 52.6 / 85.7 kg | 172 / 262 lb 78 / 118.8 kg | 226 / 335 lb 102.5 / 152 kg |
| 230 lb 104.3 kg | 76 / 151 lb 34.5 / 68.5 kg | 119 / 194 lb 54 / 88 kg | 177 / 270 lb 80.3 / 122.5 kg | 233 / 345 lb 105.7 / 156.5 kg |
| 240 lb 108.9 kg | 78 / 155 lb 35.4 / 70.3 kg | 123 / 200 lb 55.8 / 90.7 kg | 182 / 278 lb 82.6 / 126.1 kg | 240 / 355 lb 108.9 / 161 kg |
| 250 lb 113.4 kg | 80 / 160 lb 36.3 / 72.6 kg | 126 / 205 lb 57.2 / 93 kg | 187 / 286 lb 84.8 / 129.7 kg | 246 / 365 lb 111.6 / 165.6 kg |
| 260 lb 117.9 kg | 83 / 164 lb 37.6 / 74.4 kg | 129 / 211 lb 58.5 / 95.7 kg | 192 / 293 lb 87.1 / 132.9 kg | 253 / 375 lb 114.8 / 170.1 kg |
| 270 lb 122.5 kg | 85 / 168 lb 38.6 / 76.2 kg | 133 / 216 lb 60.3 / 98 kg | 197 / 301 lb 89.4 / 136.5 kg | 259 / 384 lb 117.5 / 174.2 kg |
| 280 lb 127 kg | 87 / 172 lb 39.5 / 78 kg | 136 / 221 lb 61.7 / 100.2 kg | 202 / 308 lb 91.6 / 139.7 kg | 265 / 394 lb 120.2 / 178.7 kg |
| 290 lb 131.5 kg | 89 / 176 lb 40.4 / 79.8 kg | 139 / 227 lb 63 / 103 kg | 207 / 316 lb 93.9 / 143.3 kg | 272 / 403 lb 123.4 / 182.8 kg |
| 300 lb 136.1 kg | 91 / 180 lb 41.3 / 81.6 kg | 142 / 232 lb 64.4 / 105.2 kg | 212 / 323 lb 96.2 / 146.5 kg | 278 / 412 lb 126.1 / 186.9 kg |
Women’s Cable Pull Through vs Romanian Deadlift Standards
How to read the table: The first number is Cable Pull Through; the second is Romanian Deadlift. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 29 / 57 lb 13.2 / 25.9 kg | 46 / 75 lb 20.9 / 34 kg | 71 / 103 lb 32.2 / 46.7 kg | 96 / 137 lb 43.5 / 62.1 kg |
| 110 lb 49.9 kg | 31 / 61 lb 14.1 / 27.7 kg | 49 / 80 lb 22.2 / 36.3 kg | 76 / 110 lb 34.5 / 49.9 kg | 102 / 146 lb 46.3 / 66.2 kg |
| 120 lb 54.4 kg | 33 / 65 lb 15 / 29.5 kg | 52 / 84 lb 23.6 / 38.1 kg | 80 / 116 lb 36.3 / 52.6 kg | 109 / 155 lb 49.4 / 70.3 kg |
| 130 lb 59 kg | 35 / 68 lb 15.9 / 30.8 kg | 55 / 89 lb 24.9 / 40.4 kg | 85 / 123 lb 38.6 / 55.8 kg | 115 / 164 lb 52.2 / 74.4 kg |
| 140 lb 63.5 kg | 36 / 72 lb 16.3 / 32.7 kg | 57 / 94 lb 25.9 / 42.6 kg | 89 / 129 lb 40.4 / 58.5 kg | 120 / 172 lb 54.4 / 78 kg |
| 150 lb 68 kg | 38 / 75 lb 17.2 / 34 kg | 60 / 98 lb 27.2 / 44.5 kg | 93 / 135 lb 42.2 / 61.2 kg | 126 / 180 lb 57.2 / 81.6 kg |
| 160 lb 72.6 kg | 40 / 78 lb 18.1 / 35.4 kg | 63 / 102 lb 28.6 / 46.3 kg | 97 / 141 lb 44 / 64 kg | 132 / 188 lb 59.9 / 85.3 kg |
| 170 lb 77.1 kg | 41 / 82 lb 18.6 / 37.2 kg | 65 / 107 lb 29.5 / 48.5 kg | 101 / 147 lb 45.8 / 66.7 kg | 137 / 196 lb 62.1 / 88.9 kg |
| 180 lb 81.6 kg | 43 / 85 lb 19.5 / 38.6 kg | 68 / 111 lb 30.8 / 50.3 kg | 105 / 152 lb 47.6 / 68.9 kg | 142 / 203 lb 64.4 / 92.1 kg |
| 190 lb 86.2 kg | 44 / 88 lb 20 / 39.9 kg | 70 / 115 lb 31.8 / 52.2 kg | 109 / 158 lb 49.4 / 71.7 kg | 148 / 211 lb 67.1 / 95.7 kg |
| 200 lb 90.7 kg | 46 / 91 lb 20.9 / 41.3 kg | 73 / 119 lb 33.1 / 54 kg | 113 / 164 lb 51.3 / 74.4 kg | 153 / 218 lb 69.4 / 98.9 kg |
| 210 lb 95.3 kg | 48 / 94 lb 21.8 / 42.6 kg | 75 / 123 lb 34 / 55.8 kg | 116 / 169 lb 52.6 / 76.7 kg | 158 / 225 lb 71.7 / 102.1 kg |
| 220 lb 99.8 kg | 49 / 97 lb 22.2 / 44 kg | 77 / 127 lb 34.9 / 57.6 kg | 120 / 174 lb 54.4 / 78.9 kg | 163 / 232 lb 73.9 / 105.2 kg |
| 230 lb 104.3 kg | 51 / 100 lb 23.1 / 45.4 kg | 80 / 130 lb 36.3 / 59 kg | 124 / 180 lb 56.2 / 81.6 kg | 168 / 239 lb 76.2 / 108.4 kg |
| 240 lb 108.9 kg | 52 / 103 lb 23.6 / 46.7 kg | 82 / 134 lb 37.2 / 60.8 kg | 127 / 185 lb 57.6 / 83.9 kg | 172 / 246 lb 78 / 111.6 kg |
How Your Cable Pull Through vs Romanian Deadlift Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the cable pull through strength level
The standards use the sex-specific selected-resistance thresholds from the individual Cable Pull Through tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to hinge more cable resistance without requiring strength to increase pound for pound.
3. Find the Romanian deadlift strength level
The Romanian deadlift standards use the sex-specific standards from the individual Romanian deadlift tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more total weight without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the cable pull-through | Adjust cable pull-through targets to exact bodyweight with the two-thirds rule. |
| Rate the Romanian deadlift | Adjust Romanian deadlift targets to exact bodyweight with the two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Cable Pull Through and Romanian Deadlift Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the Romanian deadlift standard is higher; below zero means the cable pull through standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
33.1 → 60.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the cable pull through standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the cable pull through standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +49 lb +22.3 kg | +49 lb +22.3 kg | +60 lb +27.2 kg | +73 lb +33.1 kg |
| 130 lb 59 kg | +51 lb +23.1 kg | +51 lb +23.1 kg | +64 lb +29 kg | +77 lb +34.9 kg |
| 140 lb 63.5 kg | +54 lb +24.5 kg | +54 lb +24.5 kg | +67 lb +30.4 kg | +81 lb +36.8 kg |
| 150 lb 68 kg | +57 lb +25.8 kg | +56 lb +25.4 kg | +70 lb +31.8 kg | +85 lb +38.5 kg |
| 160 lb 72.6 kg | +59 lb +26.8 kg | +58 lb +26.3 kg | +73 lb +33.2 kg | +88 lb +39.9 kg |
| 170 lb 77.1 kg | +61 lb +27.7 kg | +62 lb +28.1 kg | +76 lb +34.4 kg | +92 lb +41.7 kg |
| 180 lb 81.6 kg | +63 lb +28.6 kg | +64 lb +29 kg | +80 lb +36.3 kg | +95 lb +43.1 kg |
| 190 lb 86.2 kg | +66 lb +29.9 kg | +66 lb +30 kg | +82 lb +37.2 kg | +99 lb +44.9 kg |
| 200 lb 90.7 kg | +69 lb +31.3 kg | +68 lb +30.9 kg | +85 lb +38.6 kg | +103 lb +46.7 kg |
| 210 lb 95.3 kg | +70 lb +31.7 kg | +71 lb +32.2 kg | +87 lb +39.5 kg | +106 lb +48.1 kg |
| 220 lb 99.8 kg | +73 lb +33.1 kg | +73 lb +33.1 kg | +90 lb +40.8 kg | +109 lb +49.5 kg |
| 230 lb 104.3 kg | +75 lb +34 kg | +75 lb +34 kg | +93 lb +42.2 kg | +112 lb +50.8 kg |
| 240 lb 108.9 kg | +77 lb +34.9 kg | +77 lb +34.9 kg | +96 lb +43.5 kg | +115 lb +52.1 kg |
| 250 lb 113.4 kg | +80 lb +36.3 kg | +79 lb +35.8 kg | +99 lb +44.9 kg | +119 lb +54 kg |
| 260 lb 117.9 kg | +81 lb +36.8 kg | +82 lb +37.2 kg | +101 lb +45.8 kg | +122 lb +55.3 kg |
| 270 lb 122.5 kg | +83 lb +37.6 kg | +83 lb +37.7 kg | +104 lb +47.1 kg | +125 lb +56.7 kg |
| 280 lb 127 kg | +85 lb +38.5 kg | +85 lb +38.5 kg | +106 lb +48.1 kg | +129 lb +58.5 kg |
| 290 lb 131.5 kg | +87 lb +39.4 kg | +88 lb +40 kg | +109 lb +49.4 kg | +131 lb +59.4 kg |
| 300 lb 136.1 kg | +89 lb +40.3 kg | +90 lb +40.8 kg | +111 lb +50.3 kg | +134 lb +60.8 kg |
How Women’s Cable Pull Through and Romanian Deadlift Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
18.6 → 33.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the cable pull through standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the cable pull through standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +28 lb +12.7 kg | +29 lb +13.1 kg | +32 lb +14.5 kg | +41 lb +18.6 kg |
| 110 lb 49.9 kg | +30 lb +13.6 kg | +31 lb +14.1 kg | +34 lb +15.4 kg | +44 lb +19.9 kg |
| 120 lb 54.4 kg | +32 lb +14.5 kg | +32 lb +14.5 kg | +36 lb +16.3 kg | +46 lb +20.9 kg |
| 130 lb 59 kg | +33 lb +14.9 kg | +34 lb +15.5 kg | +38 lb +17.2 kg | +49 lb +22.2 kg |
| 140 lb 63.5 kg | +36 lb +16.4 kg | +37 lb +16.7 kg | +40 lb +18.1 kg | +52 lb +23.6 kg |
| 150 lb 68 kg | +37 lb +16.8 kg | +38 lb +17.3 kg | +42 lb +19 kg | +54 lb +24.4 kg |
| 160 lb 72.6 kg | +38 lb +17.3 kg | +39 lb +17.7 kg | +44 lb +20 kg | +56 lb +25.4 kg |
| 170 lb 77.1 kg | +41 lb +18.6 kg | +42 lb +19 kg | +46 lb +20.9 kg | +59 lb +26.8 kg |
| 180 lb 81.6 kg | +42 lb +19.1 kg | +43 lb +19.5 kg | +47 lb +21.3 kg | +61 lb +27.7 kg |
| 190 lb 86.2 kg | +44 lb +19.9 kg | +45 lb +20.4 kg | +49 lb +22.3 kg | +63 lb +28.6 kg |
| 200 lb 90.7 kg | +45 lb +20.4 kg | +46 lb +20.9 kg | +51 lb +23.1 kg | +65 lb +29.5 kg |
| 210 lb 95.3 kg | +46 lb +20.8 kg | +48 lb +21.8 kg | +53 lb +24.1 kg | +67 lb +30.4 kg |
| 220 lb 99.8 kg | +48 lb +21.8 kg | +50 lb +22.7 kg | +54 lb +24.5 kg | +69 lb +31.3 kg |
| 230 lb 104.3 kg | +49 lb +22.3 kg | +50 lb +22.7 kg | +56 lb +25.4 kg | +71 lb +32.2 kg |
| 240 lb 108.9 kg | +51 lb +23.1 kg | +52 lb +23.6 kg | +58 lb +26.3 kg | +74 lb +33.6 kg |
Cable Pull Through and Romanian Deadlift Exercises Used by This Calculator
This calculator uses a strict cable pull-through and a barbell Romanian deadlift. Do not enter per-side barbell plates, squatted or rowed pull-throughs, ballistic swings, stack bounce, conventional or stiff-leg deadlifts, floor-start or touch-and-go reps, rounded-back reps, partial range, assisted reps, or substitutions.
Use selected low-cable resistance and a true hip hinge
Enter selected or loaded cable resistance. Keep the arms long, hinge the hips back with the rope between the legs, and finish tall through controlled hip extension. Do not enter squats, rows, rounded-back reps, ballistic swings, stack bounce, partial reps, or barbell, dumbbell, kettlebell, or band substitutions.
Use a standing-start barbell Romanian deadlift
Begin each set standing with the bar. Keep a small, consistent knee bend, push the hips back, and lower the bar close to the legs until you reach a repeatable hamstring-limited depth. Return to full standing. Do not enter a conventional deadlift, stiff-leg deadlift, partial pull, machine variation, or another hinge exercise.
Enter one recent cable pull through set and one recent Romanian deadlift set
Enter selected cable resistance, total barbell weight, and a whole number from 1 to 12 reps for each. Pounds and kilograms can be mixed. Use clean difficult sets with consistent hinge depth, bracing, control, and hip extension.
Related Tools
- Cable Pull Through — View the individual Cable Pull Through standards and next strength-level target.
- Romanian Deadlift — View the individual Romanian Deadlift standards and next strength-level target.
- Barbell Hip Thrust — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Good Morning — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.