Cable Pull Through (with Rope)

Target muscle

Glutes

Also works

Hamstrings, lower back

Equipment

Cable

Body part

Upper legs

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.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the glutes. The hamstrings and lower back work as secondary muscles. See all glute exercises or every cable exercise.