Cable Pull-Through
Pulling a cable between the legs from a hinge for the glutes and hamstrings. It works mainly the glutes, with help from the hamstrings, lower back and adductors.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Cable Pull-Through
- Set a rope on the low pulley, face away from the machine and hold the rope between your legs with straight arms, standing a step or two forward.
- Push the hips back and hinge forward with a flat back, letting the rope travel back between the thighs.
- Go as far as the hamstrings allow, then drive the hips forward to stand tall and squeeze the glutes.
- Keep the arms straight and relaxed the whole way; the arms are just hooks, the hips do the work.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Glutes | Gluteus maximus |
| Secondary | Hamstrings | Biceps femoris |
| Secondary | Lower back | Erector spinae |
| Secondary | Adductors | Adductores |
Muscle data from StrengthLog.
Why do it
- The hinge pattern with the load in front
- Glutes without the spine carrying it
- Great when your back is already tired
How Flawless ranks Cable Pull-Through
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Cable Pull-Through by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Cable Pull-Through work?
It works mainly the glutes, with help from the hamstrings, lower back and adductors.
How do you do Cable Pull-Through?
Set a rope on the low pulley, face away from the machine and hold the rope between your legs with straight arms, standing a step or two forward. Push the hips back and hinge forward with a flat back, letting the rope travel back between the thighs. Go as far as the hamstrings allow, then drive the hips forward to stand tall and squeeze the glutes. Keep the arms straight and relaxed the whole way; the arms are just hooks, the hips do the work.
How does Flawless rank Cable Pull-Through?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.