Cable Pull Through (with Rope)
Learn how to do the Cable Pull Through (with Rope) with proper form and technique. This cable exercise primarily targets your Glutes, with secondary emphasis on Hamstrings, Lower Back.
How to Do the Cable Pull Through (with Rope)
Follow these steps to perform the Cable Pull Through (with Rope) with correct form:
- 1Stand facing away from the cable machine with your feet shoulder-width apart.
- 2Grab the rope attachment with both hands and step forward, creating tension in the cable.
- 3Bend at the hips and lower your upper body until it is parallel to the ground, keeping your back straight.
- 4Engage your glutes and hamstrings to pull your body back up to the starting position.
- 5Repeat for the desired number of repetitions.
Cable Pull Through (with Rope) Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- cable
- Body Part
- upper legs
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Cable Pull Through (with Rope)?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Leg Day
Upper / Lower
Lower Day
Full Body
Any session
Bro Split
Leg Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Cable Pull Through (with Rope) work?
The Cable Pull Through (with Rope) primarily targets your Glutes. Secondary muscles worked include Hamstrings, Lower Back. This makes it an effective exercise for developing your upper legs.
What equipment do I need for the Cable Pull Through (with Rope)?
The Cable Pull Through (with Rope) requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Cable Pull Through (with Rope) with proper form?
Start by Stand facing away from the cable machine with your feet shoulder-width apart. Grab the rope attachment with both hands and step forward, creating tension in the cable. Bend at the hips and lower your upper body until it is parallel to the ground, keeping your back straight. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Cable Pull Through (with Rope)?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
What are the best sets and reps for the Cable Pull Through (with Rope)?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Cable Pull Through (with Rope) best for?
The Cable Pull Through (with Rope) fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.
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