Pull Through (Cable)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Attach a rope or handle to the low pulley of a cable machine.
   • Stand facing away from the machine with your feet shoulder-width apart.
2. Step 2Grab the Handle
   • Bend at your hips and knees to grab the handle with both hands.
   • Keep your arms straight and your back flat as you prepare to pull.
3. Step 3Position Your Body
   • Step forward to create tension in the cable while keeping your feet planted.
   • Engage your core and maintain a neutral spine throughout the movement.
4. Step 4Initiate the Pull
   • Push your hips back and pull the handle between your legs.
   • Keep your arms straight and focus on using your glutes and hamstrings to drive the movement.
5. Step 5Extend Your Hips
   • As you pull the handle through, extend your hips forward, squeezing your glutes at the top of the movement.
   • Ensure your torso remains upright and your back stays straight.
6. Step 6Return to Start
   • Slowly reverse the motion, allowing the handle to return to the starting position.
   • Maintain control and avoid letting the weight drop quickly.
7. Step 7Repeat
   • Perform the desired number of repetitions, ensuring proper form with each rep.
8. Step 8Finish the Exercise
   • After completing your reps, carefully step away from the machine.
   • Ensure you safely detach the handle and return it to the machine.