How to do the Cable Pull-Through
- Face away from a low pulley and hold the rope between your legs.
- Step far enough forward to keep tension as you hinge back.
- Stand tall by extending the hips while keeping your arms relaxed.
Common mistakes
- Pulling the rope upward with your arms.
- Finishing by arching your lower back.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Banded Good Morning · Resistance bands
- Dumbbell Romanian Deadlift · Dumbbells
- Bodyweight Good Morning · Bodyweight
Frequently asked questions
What muscles does the Cable Pull-Through work?
Primary muscle group: Glutes. Secondary muscles: hamstrings, erectors, core.
How many reps should I do for the Cable Pull-Through?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Cable Pull-Through?
Compare the setup and equipment for these alternatives: Banded Good Morning, Dumbbell Romanian Deadlift, Bodyweight Good Morning.