Cable Pull Through With Rope

Muscles worked

Setup

1. Set the cable pulley to the lowest setting and attach a rope handle.
2. Stand facing away from the machine with the rope between your legs, gripping the handles with both hands.
3. Take 2-3 steps forward to create tension on the cable, standing with a wide, stable stance and toes slightly pointed out.
4. Maintain a slight bend in the knees and pull your shoulders back to set a neutral spine.

How to do it

1. Inhale and hinge at the hips, reaching the rope back through your legs toward the machine until you feel a deep stretch in your hamstrings.
2. Keep your arms straight and the rope close to your body as your torso leans forward, maintaining a flat back.
3. Exhale and drive through your heels, pushing your hips forward to return to a fully upright position.
4. Squeeze your glutes forcefully at the top of the movement, ensuring you do not lean back or arch your spine.

Form checklist

• Keep the rope tucked close to your groin; do not let it drift away from your body.
• Focus on horizontal hip travel—think about reaching your glutes toward the wall behind you.
• Maintain a neutral neck by looking at the floor a few feet in front of you during the hinge.
• Ensure your arms remain straight; do not use your shoulders or biceps to pull the weight.

Pro tips

• To maximize glute recruitment, imagine you are trying to 'crack a nut' between your glutes at the top of the rep.
• Maintain a 'soft knee' position throughout; if your knees are too straight, you'll lose the ability to hinge deeply.

Make it harder

• Incorporate a 2-second pause at the bottom of the movement to increase time under tension in the stretched position.
• Switch to a staggered 'B-stance' to shift more of the load onto a single leg while maintaining balance.

Frequently asked

What muscles does the cable pull through with rope work?

The cable pull through with rope 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 with rope?

The cable pull through with rope uses cable and rope.

Is the cable pull through with rope good for beginners?

Yes. The cable pull through with rope is a beginner-friendly movement and a strong foundation to build on.

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