Upper Legs Exercise · Cable
Cable Pull Through (with Rope)
The cable pull through trains the hip hinge pattern using a low pulley instead of a barbell, which makes it a common teaching tool for lifters still learning to load the glutes and hamstrings without rounding the lower back. Because the cable pulls from behind rather than from the floor, there's less technical demand than a deadlift while still building the same hinge pattern. It's often used as a warm-up or accessory rather than a primary lift.
Go to the movement steps- Category
- Upper Legs
- Equipment
- Cable
- Target
- Glutes
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Cable Pull Through (with Rope)
- Turn your back to the cable machine and stand with your feet shoulder-width apart.
- Take the rope attachment in both hands and step forward until the cable pulls taut.
- Hinge at your hips to lower your torso toward parallel with the floor, keeping your spine straight.
- Drive your glutes and hamstrings to pull yourself back up to standing.
- Execute the desired number of reps with smooth cadence and consistent focus on the glutes.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
Add the Cable Pull Through (with Rope) to Your Custom Workout Routine
Build a personalized, science-backed workout plan matching your training goals, equipment access, and schedule.
Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Cable Pull Through (with Rope) mainly targets your Glutes, with your Hamstrings helping support the movement, along with your Lower Back.
More Upper Legs Exercises
All Fours Squad Stretch
Arms Apart Circular Toe Touch (male)
Assisted Lying Glutes Stretch
Assisted Lying Gluteus And Piriformis Stretch
Assisted Prone Hamstring
Assisted Prone Lying Quads Stretch
More Glutes Exercises
Band Bent-Over Hip Extension
Band Hip Lift
Band Lying Hip Internal Rotation
Band Pull Through
Band Seated Hip Internal Rotation
Band Squat
FAQ
- What muscles does the Cable Pull Through (with Rope) work?
- The Cable Pull Through (with Rope) mainly works your glutes. It also helps strengthen your hamstrings and lower back. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Cable Pull Through (with Rope)?
- You do the Cable Pull Through (with Rope) with a cable. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Cable Pull Through (with Rope)?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Cable Pull Through (with Rope)?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.