Strength Training · Bodybuilding
Cable Pull-Through
The cable pull-through is a standing hip hinge with a low cable passing between your legs. It trains your glutes and hamstrings as you push your hips back and return to standing.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Attach a rope handle to the lowest pulley setting.
- Stand facing away from the machine with the cable between your feet.
- Grasp one end of the rope in each hand.
- Walk forward until the cable is taut.
- Set your feet slightly wider than hip-width with your knees softly bent.
- Push your hips backward, letting your torso tip forward as your hands travel between your thighs.
- Drive your hips forward to return to standing.
Form cues
- Brace your belly before lowering.
- Keep your shins nearly vertical.
- Exhale as you stand.
Common mistakes
- Pulling with your armsKeep your elbows straight so your hips move the weight rather than your arms.
- Rounding your lower backShorten the hinge to the depth you can reach without changing your back's shape.
- Leaning backward at the topFinish with your shoulders over your hips instead of arching your back.
Safety
Too much weight can pull you backward or strain your lower back as you tire. Releasing the rope under tension can make it snap back between your legs.
- Start with a light load that lets you keep your feet planted throughout the rep.
- Keep the area between you and the pulley clear.
- End the set when you can no longer control the cable's return.
- After your set, walk back toward the pulley until the stack rests before releasing the rope.
If hinging causes back or hip pain, use an unloaded, shorter-range hinge or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Cable Column
- Cable Rope Attachment
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min 30 sec
Choose a weight that leaves you able to do about two more controlled reps at the end of each set.