PlanWorkouts

Exercise 0196 · REF OM46QHm

Cable Pull Through (with Rope) exercise animation

Cable Pull Through (with Rope)

Category
Upper Legs
Equipment
Cable
Target
Glutes

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.

How to Do the Cable Pull Through (with Rope)

  1. Stand facing away from the cable machine with your feet shoulder-width apart.
  2. Grab the rope attachment with both hands and step forward, creating tension in the cable.
  3. Bend at the hips and lower your upper body until it is parallel to the ground, keeping your back straight.
  4. Engage your glutes and hamstrings to pull your body back up to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Pull Through (with Rope) primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Lower Back.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have cable? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Cable Pull Through (with Rope) work?
The Cable Pull Through (with Rope) primarily targets the glutes, with the hamstrings and lower back assisting.
What equipment do I need for the Cable Pull Through (with Rope)?
The Cable Pull Through (with Rope) is done with a cable.
What's a good alternative to the Cable Pull Through (with Rope)?
If you don't have access to a cable, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.