Glutes · Hip hinge
Cable Pull-Through
The Cable Pull-Through mainly trains your glutes and hamstrings.
One cable
Triceps rope
Standing, light pull
How to do it
- Back to the machine, grab the rope between your legs
- Take two steps forward, hips far back
- Drive your hips forward explosively
- Squeeze your glutes hard at the top, arms stay straight
Coach’s tip
The pull comes from behind and teaches you hip extension perfectly: very easy on your back.
Setup
Pulley
Pulley at the bottom
Grip
Rope between your legs
Load
One cable
You need
Triceps rope
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (hip hinge). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Cable Pull-Through work?
Mainly the glutes and hamstrings.
How do I set up the cable machine for the Cable Pull-Through?
Pulley: Pulley at the bottom. Grip: Rope between your legs. You also need: Triceps rope.
What can I do instead of the Cable Pull-Through?
For the same movement: Romanian Deadlift, One-Cable Romanian Deadlift and Cable Deadlift. In DCFT you swap with one tap.
DCFT
The Cable Pull-Through in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.