How to do a Cable Pull Through

Reviewed by JP Michelsen, CPT, B.A. Kinesiology

About Cable Pull Through

Sets Logged
961,630
Popularity Rank
123rd
Difficulty
Beginner
Glutes Strength
91 mSCORE 20th
Equipment Required

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?

Alternative Exercises to Cable Pull Through

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  6. 6. Kettlebell Swing American

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