Cable Pull Through exercise effectively targets the hamstring, gluteus muscles and the lower back.

The use of the cable creates constant tension on your hamstrings and lower back throughout the exercise.

Cable Pull Throughs are best performed with a combination of light weights and high reps and can develop strength in the lower back and hamstrings.

Cable Pull Through also improves balance and flexibility.

Cable Pull Through

Cable Pull Through How To

  • Position the rope pulley of the cable machine station at its lowest setting.
  • Face away from the cable machine and grab the handles of the rope pulley between your legs.
  • Walk forward a few steps to create tension on the cable.
  • Assume a shoulder width position; bend forward at the hips, keep your knees slightly bent. Maintain a flat back position all throughout the exercise.
  • Tighten your core and your glutes. Take a deep breath then push your hips forward and slowly straighten out your legs. At the top position your arms must be slightly below shoulder level. Maintain the slight bend in your knees.
  • Bring the rope pulley back to starting position by bending forward at the hip and maintaining a flat back. You should feel a nice, comfortable stretch in your hamstrings and lower back.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

When performing Cable Pull Throughs the arms are not doing much work.

It is your hips, lower back, glutes and hamstrings that are doing most of the work. Your arms are there just to hold the rope pulley in place.

Do not round your back and use momentum to lift the weight.

Variations: Kettlebell Swing, Deadlift

Routine for Strength: 3 sets x 10 reps

Routine for Muscle Gains: 3 sets x 15 reps

How To Do Cable Pull Through