Cable Pull Through being performed with proper form

How to do a Cable Pull Through

Reviewed by Jim Parker, CPT, B.A. Kinesiology

Sets Logged
1,132,962
Popularity Rank
107th
Difficulty
Beginner
Glutes Strength
91 mSCORE 20th
Equipment Required

Workouts with Cable Pull Through

    Target muscles worked

    Primary Muscles
    Glutes
    Secondary Muscles
    Lower Back, Hamstrings

    Instructions for Proper Form

    Cable Pull Through is a compound exercise that primarily targets your glutes. This exercise is similar to a kettlebell swing, although it can be performed much slower. The use of a cable allows for consistent tension throughout the movement while still developing your glute drive and hip hinge. This is a great exercise for anyone looking to build muscle mass and strength in their glutes, especially with regards to a hip hinge.

    1. Place a pulley at the lowest position with a rope attachment.
    2. With your back to the pulley, grab ahold the ends of the rope so that your palms are facing in and stand upright so your forearms are resting on your hips.
    3. Step forward 1-2’ away from the pulley and place your feet wider than shoulder-width apart.
    4. Brace your core to keep a neutral spine and chest up as you hinge your hips backwards keeping your knees stationary, but slightly flexed.
    5. Continue to hinge until you can no longer keep a neutral spine before returning to the starting position.

    Tips & FAQs

    • Which muscles do Cable Pull Throughs target?

      Cable pull-throughs primarily work the glutes, hamstrings, and lower back. They also engage the core muscles for stabilization and can help in strengthening the posterior chain, which includes the erector spinae muscles in the lower back. This exercise is effective for improving hip hinge mechanics and overall lower body strength.

    Common Form Mistakes

    • Over Recruiting Arms

      Don’t use your arms to help pull the cable through. While this will help you lift heavier, it reduces the effectiveness of this exercise. Focus on driving your hips forward in order to move the weight.

    Weight & 1 Rep Max Calculator

    Average Cable Pull Through standards by male, female, weight, age and height

    Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

    • beginner
      8
      reps
      30
      lbs
      1 Rep Max
      40
      lbs
    • intermediate
      8
      reps
      35
      lbs
      45
      lbs
    • advanced
      8
      reps
      40
      lbs
      50
      lbs

    Enter your stats to calculate your Reps & Weight

    How is this calculated?

    Alternatives & Variations to Cable Pull Through

    Filter By

    1. 1. Glute Kickback Machine

      Photo of Glute Kickback Machine being performed
      94.6 mSCORESWAPPED 7,295 TIMES

      Glute Kickback Machine is a variation on the more standard Single Leg Kickback. Unlike the standard variation, this exercise uses a machine to add resistance to the movement rather than just bodyweight. This gives you a bit more control over your resistance, and can be more easily scaled to your current capabilities. Additionally, the use of a machine restricts your range of motion, and adds stability to the movement. This lets you focus more on exertion than stabilizing the movement.

    2. 2. Cable Hip Extension

      Photo of Cable Hip Extension being performed
      89.9 mSCORESWAPPED 7,278 TIMES

      Cable Hip Extension is an exercise that involves strapping your leg to a cable machine, and then extending your leg out behind you. The use of a cable allows you to have precise control over the direction your resistance is coming from. This lets you perform this exercise from a standing position unlike many other similar exercises that require you to lay on the ground.

    3. 3. Barbell Hip Thrust

      Photo of Barbell Hip Thrust being performed
      95.2 mSCORESWAPPED 6,198 TIMES

      Barbell Hip Thrust is a more challenging, weighted variation of the Hip Thrust. Beyond the added resistance from using a barbell, you’ll also place your shoulder blades on a flat bend in or to raise yourself off the ground. This is a great variation for anyone looking to make their Hip Thrusts more challenging.

    4. 4. Hip Thrust

      Photo of Hip Thrust being performed
      97 mSCORESWAPPED 3,849 TIMES

      Hip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.

    5. 5. Dumbbell Hip Thrust

      Photo of Dumbbell Hip Thrust being performed
      88.1 mSCORESWAPPED 2,866 TIMES

      This exercise is a weighted variation on the more standard Hit Thrust. By holding a dumbbell against your hips, you can add a bit more resistance to this usually bodyweight exercise. This is a great variation for adding a bit more difficulty to your Hip Thrusts.

    6. 6. Kettlebell Swing American

      Photo of Kettlebell Swing American being performed
      83 mSCORESWAPPED 2,791 TIMES

      This exercise is a variation on the more common Kettlebell Swing. Like the more standard version, this is a compound, explosive movement that primarily targets the glutes. By swinging the kettlebell overhead, this exercise can better translate to some more advanced exercises like Snatches. This is a great exercise for developing power.