Cable Pull Through (with rope) exercise animation (Männlich)

Cable Pull Through (with rope)

Zielmuskel
Gluteus Maximus
Synergistenmuskeln
Erector Spinae, Hamstrings
Equipment
Cable
Körperregion
Hips
Typ
Strength

The cable pull through is a hip-hinge exercise that primarily targets the glutes (gluteus maximus), with strong support from the hamstrings and the spinal erectors (erector spinae). Using a low cable and rope attachment, it teaches a clean hinge pattern and keeps constant tension on the hips, making it a great accessory to deadlifts and a low-back-friendly way to build the posterior chain.

Cable Pull Through (with rope): So führst du sie aus

  1. 1Set the cable pulley to the lowest position and attach a rope handle.
  2. 2Face away from the machine, reach between your legs, and grab one end of the rope in each hand.
  3. 3Step forward until the cable is taut, then stand with your feet roughly shoulder-width apart and a slight bend in your knees.
  4. 4Brace your core, keep your back flat, and push your hips back, letting the rope travel down and back between your legs as your torso hinges forward.
  5. 5Lower until you feel a strong stretch in your hamstrings, keeping the rope close to your body and your shins near vertical.
  6. 6Drive your hips forward and squeeze your glutes hard to stand fully upright, finishing with your torso tall and knees soft.
  7. 7Pause briefly at the top, then hinge back into the next rep under control.
  8. 8After your final rep, step back toward the machine and let the weight settle on the stack.

Technik-Tipps

  • Think of pushing your hips back to the wall behind you rather than squatting down — the movement is a hinge, not a knee bend.
  • Keep your spine neutral and your chest proud the whole way; the bend happens at the hips, not the lower back.
  • Stop the lockout when you are standing tall — avoid leaning back past vertical, which loads the lower back instead of the glutes.
  • Let the cable pull your hips into the hinge so you get a deep hamstring stretch before each drive forward.
  • Use a moderate weight you can control; this is a movement-quality and glute-tension exercise, not a max-load lift.

Häufige Fehler

  • Squatting the weight up by bending the knees, which shifts work to the quads and removes tension from the glutes and hamstrings.
  • Rounding the lower back at the bottom, which strains the spine and takes the spinal erectors out of their safe bracing position.
  • Hyperextending and leaning back at the top, which loads the lumbar spine instead of finishing the rep with the glutes.
  • Using too much weight and yanking with the arms, which turns a hip hinge into a row and breaks the movement pattern.
  • Standing too close to the stack so the cable goes slack at the top, killing the constant tension that makes this exercise effective.

Häufig gestellte Fragen

What muscles does the cable pull through work?

It primarily works the glutes (gluteus maximus), with the hamstrings and the spinal erectors (erector spinae) assisting to extend the hips and keep your back braced.

Is the cable pull through good for beginners?

Yes. The cable keeps the load in front of your spine instead of on your back, so it is a low-risk way to learn the hip-hinge pattern before progressing to heavier deadlifts.

What is a good alternative to the cable pull through?

Other hip-hinge glute exercises like the Romanian deadlift or the hip thrust train the same posterior-chain muscles. The pull through is gentler on the lower back since the cable, not your spine, carries the load.

How many sets and reps should I do?

As a posterior-chain accessory, 3 to 4 sets of 10 to 15 reps with a controlled tempo works well. Pick a weight that lets you squeeze the glutes hard at the top of every rep.

Where should I feel the cable pull through?

You should feel a deep hamstring stretch at the bottom and a strong glute contraction as you stand up. If you mostly feel it in your lower back, you are likely rounding your spine or leaning back too far at the top.

Ähnliche Übungen