Cable Pull Through
Complete guide to Cable Pull Through. Learn proper form, technique, and execution. Targets Hips — Glutes. Requires cable. Step-by-step instructions and expert tips.
How to Perform Cable Pull Through
Attach a rope handle to the low pulley of a cable machine and grab it with both hands.
Stand facing away from the machine with your feet shoulder-width apart and step forward so the rope runs between your legs.
Hinge at the hips and push them back, letting the rope pull your arms between your legs.
Engage your abs and take a breath.
Drive your hips forward to stand tall, squeezing your glutes at the top and exhale.
Hinge back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |