Muscles worked
What the cable pull-through trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Set the cable. Put the pulley at the lowest setting and clip on a rope attachment. Start with a light weight until you have the timing down.
- 02
Grab the rope. Stand facing away from the machine, straddling the cable. Reach down between your legs and take one end of the rope in each hand, palms facing each other.
- 03
Walk out. Stand up with the rope and take two or three steps forward, until the stack lifts and you feel the cable pulling you back even when you stand straight.
- 04
Stance. Feet about hip to shoulder width apart, toes forward or turned out slightly, with the cable running between your legs.
- 05
Brace and set the knees. Pull your shoulders down and back, take a breath into your belly and tighten your abs. Unlock your knees into a slight bend that stays the same for the whole rep.
Step by step
How to do the cable pull-through
- 01
Push the hips back. Start the rep by sending your hips straight back toward the machine. Your chest tips forward because your hips go back, not because you bend at the waist.
- 02
Let the rope pull through. Keep your arms straight and let the cable draw your hands back between your thighs. Your shins stay roughly vertical and your weight sits in your mid foot and heels.
- 03
Find the bottom. Stop when your hips will not go back any further without your back rounding or your knees bending more. You should feel a strong stretch in your hamstrings.
- 04
Drive the hips through. Push your feet into the floor and drive your hips forward to stand. Your arms stay straight and simply follow; do not pull the rope with them.
- 05
Finish tall. Stand straight with your glutes squeezed and your ribs stacked over your hips. Do not lean back. Breathe and brace again before the next rep.
- 06
Walk it back. After the last rep, stay tall and step back toward the machine until the stack settles, then let go of the rope.
Cues to say in your head
- Hips back, not down
- Arms are just ropes
- Set the knees, then hinge
- Flat back, long spine
- Drive your hips through
- Stand tall, don't lean back
Fix these first
Common mistakes
Squatting instead of hinging
If your knees keep bending as you go down, you are turning it into a squat. Fix the slight knee bend at the start and move only at the hips.
Pulling with the arms
Keep your arms straight and relaxed, like ropes. If you are rowing or curling the handle up, the weight is too heavy or your hips are not driving hard enough.
Leaning back at the top
Finish by squeezing your glutes with your ribs down. Arching behind your hips loads your lower back instead of your glutes.
Standing too close to the machine
Walk out far enough that the stack stays lifted when you stand tall, so the cable keeps pulling you back through the whole rep.
Rounding the back to reach lower
Depth comes from how far your hips travel back, not how far your hands reach. End the rep where your back stays flat, even if the rope only travels a short way between your legs.
Rushing the way back
Lower in about two seconds and control the stretch. Letting the stack yank you back pulls you out of position.
Stay safe
Keep your back flat on every rep and end the set when you can no longer hold it. The cable pulls you backward, so a weight that is too heavy shows up as being dragged toward the machine or losing your footing: go lighter and plant your feet. To end a hard set, finish the rep standing tall, then walk back toward the machine until the stack settles before you let go, rather than releasing the rope mid rep. Stop and get checked by a clinician or physical therapist if you feel sharp back pain, pain that travels down a leg, or numbness or tingling.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Muscle | 3 to 4 | 10 to 15 | 60–72% 1RM | 1 to 2 min |
| Endurance | 2 to 3 | 15 to 20 | 50–62% 1RM | 45 to 90 sec |
| Technique | 2 to 3 | 8 to 12 | 40–55% 1RM | 1 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Endurance sets
108–134lb
2 to 3 sets of 15 to 20 reps, 45 to 90 sec rest. Lighter work for glute volume or a finisher. End the set when you start leaning back to finish reps.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Cable Pull-Through questions
What is the pull through exercise good for?
It is a hip hinge that trains the glutes and hamstrings while keeping load on your spine low. Coaches often use it to teach the hinge before deadlifts and swings, and as extra glute work in a lower body day.
What muscles does the cable pull-through work?
Mainly the glutes and hamstrings, which drive your hips forward, with help from the adductors. Your lower back and abs hold your position, and your grip holds the rope.
Pull-through vs kettlebell swing: which should I do?
Both train the same hip drive. The pull-through is slow and controlled, so it is easier to learn and to feel your glutes working; the swing is explosive and adds power and conditioning. Many people learn the hinge with pull-throughs and then add swings.
Is the cable pull-through good for glutes?
Yes. Driving your hips through against the cable and squeezing at the top works the glutes hard. It is usually a second glute exercise after a heavier hinge or hip thrust.
Can I do pull-throughs with a band?
Yes. Anchor a long band low behind you, loop it between your legs and do the same hinge. With the anchor behind you the band stretches more as you stand, so it usually feels hardest at the top; it works well at home or as a warm up.
How many sets and reps of pull-throughs should I do?
Three to four sets of 10 to 15 reps works for most people building the glutes and hamstrings. Go lighter and slower with 8 to 12 reps when you are learning the hinge.
Train in Protocol
Log your cable pull-through by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.