Pull Through (Cable)

Same as above. Ensure you feel this in hamstrings and glutes, not lower back.

Quick facts

Primary and secondary muscle groups targeted by this movement.

glutes (max)

hamstrings

What you need and how to position yourself before starting.

cable

Bilateral

Standing

repsweight

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

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.
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.
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.
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.
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.
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.
Step 7Repeat
- Perform the desired number of repetitions, ensuring proper form with each rep.
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.