Pull Through (Cable: Rope)

Step-by-step instructions

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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
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 forward to release tension on the cable.
   • You can then safely let go of the rope handle.