How to do the Cable Pull Through
- Attach a rope to the low pulley and stand facing away from the machine.
- Step forward, straddling the rope with your feet hip-width apart.
- Push your hips back, feeling the cable pull against you.
- Push your hips forward to return to a standing position, squeezing your glutes.
- Keep your back straight throughout the entire movement – avoid rounding.
Full technique — 8 steps
- Attach a rope to the low pulley and step forward, facing away from the machine.
- Straddle the rope, set feet about hip width apart, and hold the rope ends between your legs.
- Walk forward until the cable stays taut, then set a slight knee bend and tighten your stomach.
- Push your hips back and let the rope travel behind you while keeping your spine neutral.
- Lower until you feel a strong hamstring stretch without losing your back position.
- Drive your hips forward to stand tall, letting the cable track back through your legs.
- Finish with glutes fully contracted and ribs in line with your pelvis, not leaning backward.
- Guide the rope back between your legs and repeat from the next hinge.
Common mistakes
- Turning it into a squat
- Leaning back at the top
- Pulling the rope with arms
- Letting cable go slack
- Rounding through the hinge
Form cues
- Hinge, don't squat
- Let rope pass through
- Push hips straight back
- Stand tall, not back
- Feel hamstrings load
