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Hamstrings · Cable · Intermediate

How to do Cable Pull Through (With Rope)

The cable pull through (with rope) is a hip hinge exercise that targets the glutes, with secondary emphasis on the hamstrings and lower back. It is performed using a cable machine and a rope attachment, focusing on hip extension and posterior chain activation.

Cable Pull Through (With Rope) demonstration
Primary muscles
Hamstrings and Glutes
Also works
Lower back
Equipment
Cable
Level
Intermediate
Category
Legs

How to do Cable Pull Through (With Rope), step by step

  1. Stand facing away from the cable machine with your feet shoulder-width apart.
  2. Grab the rope attachment with both hands and step forward, creating tension in the cable.
  3. Bend at the hips and lower your upper body until it is parallel to the ground, keeping your back straight.
  4. Engage your glutes and hamstrings to pull your body back up to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles worked

Cable Pull Through (With Rope) works your hamstrings and glutes as the main movers, with help from your lower back.

Track Cable Pull Through (With Rope) in SPLYT

Cable Pull Through (With Rope) is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More hamstring exercises

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Every cable exercise → · The full exercise library →