How to do it
- Face away from a low pulley with a rope passed between your legs.
- Hinge the hips back until you feel the hamstrings stretch.
- Drive the hips forward and stand tall, squeezing the glutes at the top.
Cues that matter
- A great way to learn the hinge pattern without loading the spine.
- Let the arms stay passive — they are just hooks.
Common mistakes
- Pulling the rope up with the arms.
- Squatting instead of hinging.
Muscles worked
Primary
- Hamstrings
- All three heads
Also works
- Glutes
- Lower back
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Cable Pull-Through in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the hamstrings with different equipment — for a day the cable is taken, or a gym that does not have one.