Cable Pull Through (Rope)
Expert Advice
Keep your back straight and hinge at the hips to effectively target the glutes and hamstrings.
How-to-do Steps
- Attach a rope to a low pulley and select the appropriate weight.
- Stand with your back to the machine, feet shoulder-width apart.
- Bend at the hips and reach through your legs to grasp the rope with both hands.
- Keeping your arms straight, thrust your hips forward and stand up straight.
- Squeeze your glutes at the top of the movement.
- Return to the starting position by hinging at the hips and keeping your back straight.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable Pull Through (Rope) primarily targets the Glutes, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes50%
Secondary
Lats25%
Hamstrings25%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Pull Through (Rope) work?
Cable Pull Through (Rope) primarily targets the Glutes. Secondary muscles involved include Lats, Hamstrings. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Pull Through (Rope)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Pull Through (Rope) suitable for beginners?
Cable Pull Through (Rope) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
