Pull Through (Cable)

How to do it

1. Attach a rope to the low pulley, face away from the stack with the rope between your thighs, and step out until the cable is tight.
2. Soften your knees and keep your arms straight.
3. Hinge at the hips and let the rope move back between your thighs.
4. Drive your hips forward to stand and squeeze your glutes at the top.

Key cues

• Hinge, don't squat
• Back flat
• Arms stay straight
• Squeeze glutes at the top

Common mistakes

• Rounding your back
• Bending your arms to pull the rope
• Locking your knees
• Leaning back at the top instead of standing tall

Muscles worked

Primary

Glutes

Secondary

Lower back, hamstrings and adductors

Equipment

Cable machine and rope handle.

References

1. StrengthLog: Cable Pull-Through
2. BarBend: Cable Pull-Through