Cable Pull Through

Muscles worked

Setup

1. Set the cable pulley to the lowest setting and attach a long rope handle.
2. Stand facing away from the machine with the rope between your legs and take two large steps forward to create tension.
3. Position your feet slightly wider than shoulder-width apart with toes pointed slightly outward.
4. Grip the rope firmly with both hands, keeping your arms long and shoulders retracted.

How to do it

1. Inhale and hinge at the hips, reaching the rope back through your legs while maintaining a flat back and soft knees.
2. Continue the hinge until you feel a significant stretch in your hamstrings, ensuring your shins remain vertical.
3. Exhale and drive your hips forward forcefully, using your glutes to pull the weight back to the starting position.
4. Maintain a controlled 3-0-1-1 tempo: 3 seconds to hinge back, no pause, 1 second to drive forward, and a 1-second glute squeeze.

Form checklist

• Maintain a neutral spine and keep your gaze toward the floor during the hinge phase.
• Keep the rope close to your groin throughout the entire movement to maintain a better center of gravity.
• Focus on horizontal hip movement (back and forth) rather than vertical movement (up and down).
• Ensure your arms stay straight; they should act as hooks rather than pulling the weight with your upper body.

Pro tips

• Think about 'sitting back' into your heels to maximize hamstring tension and glute engagement.
• At the top of the movement, focus on a posterior pelvic tilt to fully shorten the glute muscles without leaning back.

Make it harder

• Incorporate a 3-second pause at the bottom of the movement to challenge the hamstrings in the lengthened position.
• Perform the exercise with a '1.5 rep' style, going all the way down, halfway up, back down, and then all the way up.

Frequently asked

What muscles does the cable pull through work?

The cable pull through primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the cable pull through?

The cable pull through uses cable and rope.

Is the cable pull through good for beginners?

The cable pull through is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternate Hamstring Curl Sky PunchIntermediate · glutes and hamstrings
• Alternating Hamstring Curl JackIntermediate · abs, glutes, hamstrings, and quadriceps
• Alternating Hamstring Curl Overhead ClapIntermediate · abs, glutes, and hamstrings
• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius