Cable Pull Through (With Rope) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Pull Through is a hip-hinge exercise performed using a cable machine with a rope attachment, primarily targeting the glutes while also engaging the hamstrings as a secondary muscle group. Standing with feet shoulder-width apart and holding the rope with both hands, the movement involves hinging at the hips while keeping the back straight and chest lifted, lowering the rope between the legs, and then thrusting the hips forward to stand upright. This controlled motion emphasizes glute activation and hip extension, strengthens the posterior chain, and improves overall hip mobility. It is a compound, bilateral hinge movement that effectively combines strength training with functional hip mechanics.
How to Perform
Attach a rope handle to the low pulley on a cable machine, ensuring the weight is appropriate for your strength level.
Stand with your back toward the machine, feet roughly shoulder-width apart, and maintain a slight bend in your knees for stability.
Hold the rope with both hands, palms facing each other, letting your arms hang naturally in front of your body.
Tighten your core, keep your spine neutral, and hinge at the hips by pushing your hips backward while lowering the rope toward the floor. Focus on feeling a stretch in your glutes and hamstrings without rounding your back.
Drive your hips forward to return to a standing position, using the glutes and hamstrings to power the movement while keeping your arms extended.
At the top, actively contract your glutes for maximum engagement, then control the descent of the rope back to the starting position.
Continue for your planned repetitions, maintaining slow, controlled motions and proper posture throughout to avoid momentum taking over the exercise.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on driving the hips forward rather than pulling with your arms to maximize glute activation.
Keep your back straight and chest lifted throughout the movement to prevent lower back strain.
Maintain a slight bend in the knees to reduce knee stress and allow better hip hinge mechanics.
Control the lowering phase; don’t let the weight drop quickly to keep tension on glutes and hamstrings.
Engage your core before each rep to stabilize the spine and improve force transfer.
Choose a weight that allows full range of motion without compromising form.
Avoid overextending your lower back at the top; glute squeeze should come from hip drive, not lumbar arching.
Keep your arms straight and relaxed; they are only guiding the rope, not doing the work.
How Not to Perform
Do not round your lower back or let your chest collapse forward; this shifts stress to the spine instead of the glutes.
Avoid using your arms to pull the rope up; the glutes and hamstrings should drive the movement.
Don’t lock your knees or keep them completely straight; this reduces hip hinge effectiveness and can strain the hamstrings.
Do not rush through the exercise; performing reps too quickly reduces glute engagement and increases injury risk.
Avoid overextending your hips at the top; squeezing the glutes should come from hip drive, not hyperextending the lower back.
Don’t let the weight stack slam down; always control the descent to maintain tension on the target muscles.
Avoid leaning backward or shifting weight onto the heels excessively; keep your weight evenly distributed and spine neutral.
Do not choose a weight that is too heavy; compromising form for load decreases effectiveness and increases injury risk.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
