Cable Pull Through (gamit Ang Rope)

glutesupper legscable

Matutunan kung paano gawin ang Cable Pull Through (gamit Ang Rope) nang may tamang form at technique. Ang cable exercise na ito ay pangunahing nagta-target sa iyong Glutes, na may secondary emphasis sa Hamstrings, Lower Back.

Cable Pull Through (gamit Ang Rope) exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Cable Pull Through (gamit Ang Rope)

Sundin ang mga hakbang na ito para maisagawa ang Cable Pull Through (gamit Ang Rope) nang may tamang form:

  1. 1Tumayo na nakaharap palayo sa cable machine na may parehong paa nakabukas nang shoulder-width.
  2. 2Hawakan ang rope attachment gamit ang magkabilang kamay at humakbang pasulong, lumilikha ng tension sa cable.
  3. 3Yumuko sa balakang at ibaba ang upper body hanggang maging parallel sa lupa, pinapanatiling tuwid ang likod.
  4. 4I-engage ang glutes at hamstrings para hilahin ang katawan pabalik sa simula.
  5. 5Ulitin para sa nais na bilang ng repetitions.

Mga Muscles na Ginagamit sa Cable Pull Through (gamit Ang Rope)

Primary

glutes

Secondary

hamstringslower back

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 (gamit Ang Rope)?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Cable Pull Through (gamit Ang Rope)?

Ang Cable Pull Through (gamit Ang Rope) ay pangunahing nagta-target sa iyong Glutes. Ang mga secondary muscles na ginagamit ay kabilang ang Hamstrings, Lower Back. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper legs.

Anong equipment ang kailangan ko para sa Cable Pull Through (gamit Ang Rope)?

Ang Cable Pull Through (gamit Ang Rope) ay nangangailangan ng cable. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Cable Pull Through (gamit Ang Rope) nang may tamang form?

Simulan sa pamamagitan ng Tumayo na nakaharap palayo sa cable machine na may parehong paa nakabukas nang shoulder-width. Hawakan ang rope attachment gamit ang magkabilang kamay at humakbang pasulong, lumilikha ng tension sa cable. Yumuko sa balakang at ibaba ang upper body hanggang maging parallel sa lupa, pinapanatiling tuwid ang likod. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Cable Pull Through (gamit Ang 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 (gamit Ang 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 (gamit Ang Rope) best for?

The Cable Pull Through (gamit Ang 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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