Cable Pull Through (with rope)

Cable Pull Through (with rope)

The cable pull through is a fantastic exercise that targets the posterior chain, including the glutes, hamstrings, and lower back. This exercise is commonly performed using a cable machine and a rope attachment. It is especially effective for developing a strong and powerful hip hinge movement pattern. To execute the cable pull through, start by attaching the rope to a low cable pulley. Stand facing away from the machine with your feet shoulder-width apart and a slight bend in the knees. Take a step forward while maintaining tension on the cable, which should be positioned between your legs. This will ensure that the rope is secured behind your body. Next, push your hips back, keeping your back flat and core engaged. Lower your torso towards the ground by allowing your arms to extend straight in front of you. You should feel a stretch in your hamstrings at the bottom position. Remember to maintain tension in the cable throughout the movement. To return to the starting position, drive your hips forward, squeezing your glutes as you extend your body upright. Make sure to keep your back straight and avoid hyperextending at the top. Repeat for the desired number of repetitions. The cable pull through is an effective exercise for improving hip strength, core stability, and overall power. It can be incorporated into lower body workouts or used as a dynamic warm-up to activate the posterior chain before heavier lifts. Challenge yourself by adjusting the weight or adding pauses at the top or bottom position for an extra burn. Remember, proper form is essential for maximizing the benefits of this exercise and minimizing the risk of injury. If you're unsure about your technique, consider seeking guidance from a qualified fitness professional.


  • 1. Start by setting up a cable machine with a rope attachment at the lowest position.
  • 2. Stand facing away from the machine and grab the rope with both hands, palms facing each other.
  • 3. Walk forward a few steps to create tension on the cable, keeping a slight bend in your knees and a straight back.
  • 4. With your arms fully extended and your core engaged, hinge at the hips and push your glutes back as far as possible.
  • 5. Maintain a strong back and push your hips forward, reversing the movement and standing back up tall.
  • 6. Repeat for the desired number of repetitions, ensuring proper form and control throughout the exercise.

Tips & Tricks

  • Engage your core throughout the exercise to maintain stability and control.
  • Focus on initiating the movement from your hips rather than your lower back to target the glutes effectively.
  • Keep a slight bend in your knees throughout the exercise to reduce stress on the joints.
  • Use a weight that challenges you without compromising your form.
  • Exhale as you pull the rope through your legs and engage your glutes to come back to the starting position.
  • Incorporate different variations of the cable pull through, such as single-leg or staggered stance, to add variety and target different muscle groups.
  • Ensure that the cable is securely attached and the machine is properly adjusted before starting the exercise to avoid any accidents or injuries.
  • Gradually increase the weight and intensity of the exercise over time as your strength and endurance improve.
  • Perform the exercise with a controlled tempo, emphasizing the eccentric (lowering) phase for maximum muscle activation.
  • Combine the cable pull through with other compound exercises like squats or lunges for a more comprehensive lower body workout.


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