Cable Pull Through vs Barbell Deadlift Strength Standards
Compare your cable pull through and barbell 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 the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict low-cable pull-through from a controlled hip hinge to tall hip extension using consistent station and setup and a conventional deadlift from the floor to full lockout. 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 Barbell Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the cable pull through and barbell 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 barbell 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 / Barbell 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 Barbell Deadlift Standards
How to read the table: The first number is Cable Pull Through; the second is Barbell 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 / 252 lb 22.2 / 114.3 kg | 77 / 322 lb 34.9 / 146.1 kg | 115 / 371 lb 52.2 / 168.3 kg | 151 / 420 lb 68.5 / 190.5 kg |
| 130 lb 59 kg | 52 / 266 lb 23.6 / 120.7 kg | 82 / 339 lb 37.2 / 153.8 kg | 121 / 391 lb 54.9 / 177.4 kg | 159 / 443 lb 72.1 / 200.9 kg |
| 140 lb 63.5 kg | 55 / 279 lb 24.9 / 126.6 kg | 86 / 357 lb 39 / 161.9 kg | 127 / 411 lb 57.6 / 186.4 kg | 167 / 465 lb 75.7 / 210.9 kg |
| 150 lb 68 kg | 57 / 292 lb 25.9 / 132.4 kg | 90 / 373 lb 40.8 / 169.2 kg | 133 / 431 lb 60.3 / 195.5 kg | 175 / 487 lb 79.4 / 220.9 kg |
| 160 lb 72.6 kg | 60 / 305 lb 27.2 / 138.3 kg | 94 / 390 lb 42.6 / 176.9 kg | 139 / 449 lb 63 / 203.7 kg | 183 / 508 lb 83 / 230.4 kg |
| 170 lb 77.1 kg | 62 / 318 lb 28.1 / 144.2 kg | 97 / 406 lb 44 / 184.2 kg | 145 / 468 lb 65.8 / 212.3 kg | 190 / 529 lb 86.2 / 240 kg |
| 180 lb 81.6 kg | 65 / 330 lb 29.5 / 149.7 kg | 101 / 422 lb 45.8 / 191.4 kg | 150 / 486 lb 68 / 220.4 kg | 198 / 550 lb 89.8 / 249.5 kg |
| 190 lb 86.2 kg | 67 / 342 lb 30.4 / 155.1 kg | 105 / 437 lb 47.6 / 198.2 kg | 156 / 504 lb 70.8 / 228.6 kg | 205 / 570 lb 93 / 258.5 kg |
| 200 lb 90.7 kg | 69 / 354 lb 31.3 / 160.6 kg | 109 / 452 lb 49.4 / 205 kg | 161 / 522 lb 73 / 236.8 kg | 212 / 590 lb 96.2 / 267.6 kg |
| 210 lb 95.3 kg | 72 / 366 lb 32.7 / 166 kg | 112 / 467 lb 50.8 / 211.8 kg | 167 / 539 lb 75.7 / 244.5 kg | 219 / 609 lb 99.3 / 276.2 kg |
| 220 lb 99.8 kg | 74 / 377 lb 33.6 / 171 kg | 116 / 482 lb 52.6 / 218.6 kg | 172 / 556 lb 78 / 252.2 kg | 226 / 629 lb 102.5 / 285.3 kg |
| 230 lb 104.3 kg | 76 / 388 lb 34.5 / 176 kg | 119 / 496 lb 54 / 225 kg | 177 / 572 lb 80.3 / 259.5 kg | 233 / 647 lb 105.7 / 293.5 kg |
| 240 lb 108.9 kg | 78 / 400 lb 35.4 / 181.4 kg | 123 / 511 lb 55.8 / 231.8 kg | 182 / 589 lb 82.6 / 267.2 kg | 240 / 666 lb 108.9 / 302.1 kg |
| 250 lb 113.4 kg | 80 / 411 lb 36.3 / 186.4 kg | 126 / 525 lb 57.2 / 238.1 kg | 187 / 605 lb 84.8 / 274.4 kg | 246 / 684 lb 111.6 / 310.3 kg |
| 260 lb 117.9 kg | 83 / 422 lb 37.6 / 191.4 kg | 129 / 539 lb 58.5 / 244.5 kg | 192 / 621 lb 87.1 / 281.7 kg | 253 / 703 lb 114.8 / 318.9 kg |
| 270 lb 122.5 kg | 85 / 432 lb 38.6 / 196 kg | 133 / 552 lb 60.3 / 250.4 kg | 197 / 637 lb 89.4 / 288.9 kg | 259 / 720 lb 117.5 / 326.6 kg |
| 280 lb 127 kg | 87 / 443 lb 39.5 / 200.9 kg | 136 / 566 lb 61.7 / 256.7 kg | 202 / 653 lb 91.6 / 296.2 kg | 265 / 738 lb 120.2 / 334.8 kg |
| 290 lb 131.5 kg | 89 / 453 lb 40.4 / 205.5 kg | 139 / 579 lb 63 / 262.6 kg | 207 / 668 lb 93.9 / 303 kg | 272 / 756 lb 123.4 / 342.9 kg |
| 300 lb 136.1 kg | 91 / 464 lb 41.3 / 210.5 kg | 142 / 593 lb 64.4 / 269 kg | 212 / 683 lb 96.2 / 309.8 kg | 278 / 773 lb 126.1 / 350.6 kg |
Women’s Cable Pull Through vs Barbell Deadlift Standards
How to read the table: The first number is Cable Pull Through; the second is Barbell 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 / 149 lb 13.2 / 67.6 kg | 46 / 201 lb 20.9 / 91.2 kg | 71 / 240 lb 32.2 / 108.9 kg | 96 / 275 lb 43.5 / 124.7 kg |
| 110 lb 49.9 kg | 31 / 159 lb 14.1 / 72.1 kg | 49 / 214 lb 22.2 / 97.1 kg | 76 / 256 lb 34.5 / 116.1 kg | 102 / 293 lb 46.3 / 132.9 kg |
| 120 lb 54.4 kg | 33 / 168 lb 15 / 76.2 kg | 52 / 227 lb 23.6 / 103 kg | 80 / 271 lb 36.3 / 122.9 kg | 109 / 310 lb 49.4 / 140.6 kg |
| 130 lb 59 kg | 35 / 177 lb 15.9 / 80.3 kg | 55 / 239 lb 24.9 / 108.4 kg | 85 / 286 lb 38.6 / 129.7 kg | 115 / 327 lb 52.2 / 148.3 kg |
| 140 lb 63.5 kg | 36 / 186 lb 16.3 / 84.4 kg | 57 / 251 lb 25.9 / 113.9 kg | 89 / 301 lb 40.4 / 136.5 kg | 120 / 344 lb 54.4 / 156 kg |
| 150 lb 68 kg | 38 / 195 lb 17.2 / 88.5 kg | 60 / 263 lb 27.2 / 119.3 kg | 93 / 315 lb 42.2 / 142.9 kg | 126 / 360 lb 57.2 / 163.3 kg |
| 160 lb 72.6 kg | 40 / 204 lb 18.1 / 92.5 kg | 63 / 275 lb 28.6 / 124.7 kg | 97 / 329 lb 44 / 149.2 kg | 132 / 376 lb 59.9 / 170.6 kg |
| 170 lb 77.1 kg | 41 / 212 lb 18.6 / 96.2 kg | 65 / 286 lb 29.5 / 129.7 kg | 101 / 342 lb 45.8 / 155.1 kg | 137 / 391 lb 62.1 / 177.4 kg |
| 180 lb 81.6 kg | 43 / 220 lb 19.5 / 99.8 kg | 68 / 297 lb 30.8 / 134.7 kg | 105 / 356 lb 47.6 / 161.5 kg | 142 / 407 lb 64.4 / 184.6 kg |
| 190 lb 86.2 kg | 44 / 228 lb 20 / 103.4 kg | 70 / 308 lb 31.8 / 139.7 kg | 109 / 369 lb 49.4 / 167.4 kg | 148 / 421 lb 67.1 / 191 kg |
| 200 lb 90.7 kg | 46 / 236 lb 20.9 / 107 kg | 73 / 319 lb 33.1 / 144.7 kg | 113 / 382 lb 51.3 / 173.3 kg | 153 / 436 lb 69.4 / 197.8 kg |
| 210 lb 95.3 kg | 48 / 244 lb 21.8 / 110.7 kg | 75 / 329 lb 34 / 149.2 kg | 116 / 394 lb 52.6 / 178.7 kg | 158 / 451 lb 71.7 / 204.6 kg |
| 220 lb 99.8 kg | 49 / 252 lb 22.2 / 114.3 kg | 77 / 340 lb 34.9 / 154.2 kg | 120 / 407 lb 54.4 / 184.6 kg | 163 / 465 lb 73.9 / 210.9 kg |
| 230 lb 104.3 kg | 51 / 259 lb 23.1 / 117.5 kg | 80 / 350 lb 36.3 / 158.8 kg | 124 / 419 lb 56.2 / 190.1 kg | 168 / 479 lb 76.2 / 217.3 kg |
| 240 lb 108.9 kg | 52 / 267 lb 23.6 / 121.1 kg | 82 / 360 lb 37.2 / 163.3 kg | 127 / 431 lb 57.6 / 195.5 kg | 172 / 492 lb 78 / 223.2 kg |
How Your Cable Pull Through vs Barbell 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 barbell deadlift strength level
The deadlift data uses lifters ages 18–39. 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 barbell deadlift | Adjust barbell 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 Barbell 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 barbell 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.
122 → 224.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the cable pull through standard. A plus sign means the barbell 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 | +203 lb +92.1 kg | +245 lb +111.2 kg | +256 lb +116.1 kg | +269 lb +122 kg |
| 130 lb 59 kg | +214 lb +97.1 kg | +257 lb +116.6 kg | +270 lb +122.5 kg | +284 lb +128.8 kg |
| 140 lb 63.5 kg | +224 lb +101.7 kg | +271 lb +122.9 kg | +284 lb +128.8 kg | +298 lb +135.2 kg |
| 150 lb 68 kg | +235 lb +106.5 kg | +283 lb +128.4 kg | +298 lb +135.2 kg | +312 lb +141.5 kg |
| 160 lb 72.6 kg | +245 lb +111.1 kg | +296 lb +134.3 kg | +310 lb +140.7 kg | +325 lb +147.4 kg |
| 170 lb 77.1 kg | +256 lb +116.1 kg | +309 lb +140.2 kg | +323 lb +146.5 kg | +339 lb +153.8 kg |
| 180 lb 81.6 kg | +265 lb +120.2 kg | +321 lb +145.6 kg | +336 lb +152.4 kg | +352 lb +159.7 kg |
| 190 lb 86.2 kg | +275 lb +124.7 kg | +332 lb +150.6 kg | +348 lb +157.8 kg | +365 lb +165.5 kg |
| 200 lb 90.7 kg | +285 lb +129.3 kg | +343 lb +155.6 kg | +361 lb +163.8 kg | +378 lb +171.4 kg |
| 210 lb 95.3 kg | +294 lb +133.3 kg | +355 lb +161 kg | +372 lb +168.8 kg | +390 lb +176.9 kg |
| 220 lb 99.8 kg | +303 lb +137.4 kg | +366 lb +166 kg | +384 lb +174.2 kg | +403 lb +182.8 kg |
| 230 lb 104.3 kg | +312 lb +141.5 kg | +377 lb +171 kg | +395 lb +179.2 kg | +414 lb +187.8 kg |
| 240 lb 108.9 kg | +322 lb +146 kg | +388 lb +176 kg | +407 lb +184.6 kg | +426 lb +193.2 kg |
| 250 lb 113.4 kg | +331 lb +150.1 kg | +399 lb +180.9 kg | +418 lb +189.6 kg | +438 lb +198.7 kg |
| 260 lb 117.9 kg | +339 lb +153.8 kg | +410 lb +186 kg | +429 lb +194.6 kg | +450 lb +204.1 kg |
| 270 lb 122.5 kg | +347 lb +157.4 kg | +419 lb +190.1 kg | +440 lb +199.5 kg | +461 lb +209.1 kg |
| 280 lb 127 kg | +356 lb +161.4 kg | +430 lb +195 kg | +451 lb +204.6 kg | +473 lb +214.6 kg |
| 290 lb 131.5 kg | +364 lb +165.1 kg | +440 lb +199.6 kg | +461 lb +209.1 kg | +484 lb +219.5 kg |
| 300 lb 136.1 kg | +373 lb +169.2 kg | +451 lb +204.6 kg | +471 lb +213.6 kg | +495 lb +224.5 kg |
How Women’s Cable Pull Through and Barbell 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.
81.2 → 145.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the cable pull through standard. A plus sign means the barbell 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 | +120 lb +54.4 kg | +155 lb +70.3 kg | +169 lb +76.7 kg | +179 lb +81.2 kg |
| 110 lb 49.9 kg | +128 lb +58 kg | +165 lb +74.9 kg | +180 lb +81.6 kg | +191 lb +86.6 kg |
| 120 lb 54.4 kg | +135 lb +61.2 kg | +175 lb +79.4 kg | +191 lb +86.6 kg | +201 lb +91.2 kg |
| 130 lb 59 kg | +142 lb +64.4 kg | +184 lb +83.5 kg | +201 lb +91.1 kg | +212 lb +96.1 kg |
| 140 lb 63.5 kg | +150 lb +68.1 kg | +194 lb +88 kg | +212 lb +96.1 kg | +224 lb +101.6 kg |
| 150 lb 68 kg | +157 lb +71.3 kg | +203 lb +92.1 kg | +222 lb +100.7 kg | +234 lb +106.1 kg |
| 160 lb 72.6 kg | +164 lb +74.4 kg | +212 lb +96.1 kg | +232 lb +105.2 kg | +244 lb +110.7 kg |
| 170 lb 77.1 kg | +171 lb +77.6 kg | +221 lb +100.2 kg | +241 lb +109.3 kg | +254 lb +115.3 kg |
| 180 lb 81.6 kg | +177 lb +80.3 kg | +229 lb +103.9 kg | +251 lb +113.9 kg | +265 lb +120.2 kg |
| 190 lb 86.2 kg | +184 lb +83.4 kg | +238 lb +107.9 kg | +260 lb +118 kg | +273 lb +123.9 kg |
| 200 lb 90.7 kg | +190 lb +86.1 kg | +246 lb +111.6 kg | +269 lb +122 kg | +283 lb +128.4 kg |
| 210 lb 95.3 kg | +196 lb +88.9 kg | +254 lb +115.2 kg | +278 lb +126.1 kg | +293 lb +132.9 kg |
| 220 lb 99.8 kg | +203 lb +92.1 kg | +263 lb +119.3 kg | +287 lb +130.2 kg | +302 lb +137 kg |
| 230 lb 104.3 kg | +208 lb +94.4 kg | +270 lb +122.5 kg | +295 lb +133.9 kg | +311 lb +141.1 kg |
| 240 lb 108.9 kg | +215 lb +97.5 kg | +278 lb +126.1 kg | +304 lb +137.9 kg | +320 lb +145.2 kg |
Cable Pull Through and Barbell Deadlift Exercises Used by This Calculator
This calculator uses a strict cable pull-through and a conventional barbell deadlift. Use strict canonical Cable Pull Through and Barbell Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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 conventional barbell deadlift from the floor
Start every rep with the bar motionless on the floor and finish standing with the hips and knees straight. Do not bounce the bar, use touch-and-go reps, hitch it up the thighs, or enter a rack pull, block pull, trap-bar deadlift, Romanian deadlift, machine variation, or equipped result.
Enter one recent Cable Pull Through result and one recent Barbell Deadlift result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Cable Pull Through — View the individual Cable Pull Through standards and next strength-level target.
- Barbell Deadlift — View the individual Barbell Deadlift standards and next strength-level target.
- Romanian Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- 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.
- Cable Crunch — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.