GYMKC
Menu
Get the app

Cable Pull Through

GlutesHamstrings Lower back Compound Cable machine
Demo (loops)

How to do it

Starting position

  1. Attach the rope handle to the low pulley.
  2. Stand facing away from the cable and set your feet shoulder-width apart.
  3. Pass the handle between your legs and grab it with both hands.
  4. Walk two steps forward until you feel tension in the cable.

Movement

  1. Look forward and bend your torso forward.
  2. Keep a slight bend in your knees and push your hips back.
  3. Press firmly through your entire feet and drive your hips forward.

Breathing

Inhale as you bend your upper body forward, and exhale as you drive your hips forward.

Trainer tips

  • Squeeze your glutes and drive your hips forward

Cautions

  • If your knees cave inward, it strains the joints, so keep them pushed outward.
  • If your weight shifts to your toes, you can fall, so keep it on your heels.
  • Pulling the cable with the arms
  • Overarching the lower back to finish the rep

Exercise info

Primary musclesGlutesHamstrings
Secondary musclesLower back
EquipmentCable machine
Movement patternHinge
Rep range10–15 reps
3 similar exercises

Representative exercise: Cable Pull Through

How GYMKC sets the weight for this exercise

For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.

With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

Get the appMore exercises

Related exercises

Cable DeadliftHarderCable Pull Through (with Rope)HarderDumbbell Hip ThrustSimilar exerciseResistance Band Glute BridgeSimilar exerciseFrog Hip ThrustSimilar exerciseDumbbell DeadliftSame muscle · different equipmentConventional DeadliftSame muscle · different equipmentKettlebell SwingSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.