How to do the Cable Pull-Through
Primary: Glutes, Hamstrings · also works Lower Back, Core. Also called: rope pull through.
Step by step
- 1
Attach a rope to a low cable pulley and face away from the machine.
- 2
Grab the rope between your legs and step forward until there is tension.
- 3
Push your hips back and hinge forward, letting the rope travel back between your legs.
- 4
Keep your back flat and arms relaxed as you lower.
- 5
Drive your hips forward and squeeze your glutes to stand tall.
Coaching cues
- Arms are just hooks
- Hips back, then hips through
- Squeeze the glutes at the top
Common mistakes
- Pulling with the arms
- Rounding the lower back
- Leaning back at the top
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Cable Pull-Through alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Cable Pull-Through work?
Primary: Glutes, Hamstrings. Secondary: Glutes, Hamstrings, Lower Back, Core
How many sets and reps of Cable Pull-Through should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Cable Pull-Through?
Same movement pattern, different equipment: Kettlebell Swing, Barbell Romanian Deadlift, Hip Thrust, Banded Good Morning, Bodyweight Good Morning, Dumbbell Deadlift.
Is the Cable Pull-Through good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.