Cable Pull Through: How-to, Tips & More
The Cable Pull Through is a beginner compound exercise for your glutes. You do it with cable machine and rope attachment. It is a good fit when your goal is muscle growth.
Besides the glutes, it also works your hamstrings, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Hamstrings
Secondary
How to do the Cable Pull Through
- Stand facing away from a low pulley with the rope between your legs.
- Walk forward until the cable is tight.
- Hinge at your hips and let the rope go back through your legs.
- Snap your hips forward to stand tall and squeeze your glutes.
Cable Pull Through tips
- Keep your arms straight. They only hold the rope.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Cable machine, Rope attachment
Type
Compound
Cable Pull Through alternatives
More glutes exercises
45 Degree Back Extension
Back extension bench
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Glute Bridge
Barbell
Barbell Reverse Lunge
Barbell
Bodyweight Hip Thrust
Bench
Frequently asked questions
What muscles does the Cable Pull Through work?
The Cable Pull Through mainly works your glutes, with help from your hamstrings.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Cable Pull Through good for beginners?
Yes. The Cable Pull Through is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Cable Pull Through?
You need cable machine and rope attachment.
Add Cable Pull Through to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon