Pull Through (Cable: Rope)

Stand facing away from low pulley, rope between legs. Hinge hips back, then squeeze glutes to stand up tall.

Quick facts

Primary and secondary muscle groups targeted by this movement.

glutes (max)

hamstrings

What you need and how to position yourself before starting.

cablerope

Bilateral

Standing

repsweight

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

Step 1Setup
- Attach a rope handle to the low pulley of a cable machine.
- Stand facing away from the machine with your feet shoulder-width apart.
Step 2Grab the Rope
- Bend at your hips and knees to grab the rope handle with both hands.
- Your palms should be facing each other, and your arms should be fully extended.
Step 3Position Your Body
- Step back to create tension in the cable, keeping your back straight and core engaged.
- Position your feet firmly on the ground, maintaining a slight bend in your knees.
Step 4Initiate the Movement
- Engage your glutes and hamstrings as you pull the rope through your legs.
- Keep your arms straight and focus on hinging at your hips.
Step 5Pull Through
- Drive your hips forward to pull the rope up and through your legs.
- Squeeze your glutes at the top of the movement while keeping your back straight.
Step 6Return to Start
- Slowly reverse the movement, allowing the rope to return to the starting position.
- Maintain control and keep your core engaged throughout the motion.
Step 7Repeat
- Perform the desired number of repetitions, ensuring proper form with each rep.
Step 8Finish the Exercise
- After completing your reps, carefully step forward to release tension on the cable.
- You can then safely let go of the rope handle.