Glutes
Cable Pull Through
The Cable Pull Through is a strength exercise on a cable machine for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 36%, hamstrings (biceps femoris) 17% and hamstrings (semitendinosus/-membranosus) 13%.
Also known as: cable pull through (rope)
How to do it
- Set a pulley at the lowest position and clip on a rope.
- Face away from the machine, straddle the cable and grab the rope ends between your legs.
- Walk forward two steps until the stack lifts, feet a little wider than the hips.
- Hinge back, letting the rope travel between the legs toward the machine.
- Drive the hips forward and stand tall, squeezing the glutes at the top.
Tips
- Keep the arms straight and relaxed, they only connect you to the rope.
- Push the hips back far rather than bending the knees.
Common mistakes
- Squatting down instead of hinging.
- Pulling the rope up with the arms.
- Leaning the shoulders back at the top instead of finishing with the hips.
Muscles worked by the Cable Pull Through
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Pulling the load back between the legs biases hip extension at the glutes. Hinging at the hips with nearly straight knees loads the hamstrings in a long position together with the glutes; the erectors hold the spine neutral.
Cable Pull Through alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Cable Pull Through work?
Mainly the gluteus maximus and hamstrings (biceps femoris). The hamstrings (semitendinosus/-membranosus), adductors and spinal erectors (lower back) assist.
Is the Cable Pull Through good for beginners?
Yes. The Cable Pull Through is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Cable Pull Through?
For example the Band Pull Through, Glute Focused RDL and Kettlebell Swing. They train mostly the same muscles, some with different equipment.
How do you make the Cable Pull Through harder?
Add weight or reps, or move on to the Glute Focused RDL and Cable Romanian Deadlift.
Sources
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (hamstring exercise selection)
- Vigotsky et al. 2015, PeerJ 3:e708 (good morning)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.