Cable Pull Through (with Rope)
Cable Pull Through (with Rope) earns a place on leg day, and unbroken cable tension keeps the focus on strength you can feel outside the gym.
How to do Cable Pull Through (with Rope)
- Stand facing away from the cable machine with your feet shoulder-width apart.
- Grab the rope attachment with both hands and step forward, creating tension in the cable.
- Bend at the hips and lower your upper body until it is parallel to the ground, keeping your back straight.
- Engage your glutes and hamstrings to pull your body back up to the starting position.
- Repeat for the desired number of repetitions.
Cable Pull Through (with Rope) Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Move the pin one plate once the last rep feels easy.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Step back until the stack never rests at the top.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Stretch the return phase before adding weight.
Common Cable Pull Through (with Rope) Mistakes
Letting the stack touch down between reps
Stop just short of the stack so tension never resets.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Cable Pull Through (with Rope)
Swap Cable Pull Through (with Rope) For
Cable Pull Through (with Rope) — Frequently Asked Questions
How do you do the Cable Pull Through (with Rope)?
Stand facing away from the cable machine with your feet shoulder-width apart. Grab the rope attachment with both hands and step forward, creating tension in the cable. Bend at the hips and lower your upper body until it is parallel to the ground, keeping your back straight. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Pull Through (with Rope) work?
The Cable Pull Through (with Rope) primarily targets the glutes. It is classified as a legs exercise and is performed with a cable machine.
How many sets and reps of the Cable Pull Through (with Rope) should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Pull Through (with Rope) good for beginners?
Yes. The Cable Pull Through (with Rope) is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Cable Pull Through (with Rope)?
Try the Dumbbell Stiff Leg Deadlift, Spider Crawl Push Up or the Lever Hip Extension V. 2. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
