How to Do the Cable Pull Through (With Rope)
Intermediate glutes exercise with machine.
The Cable Pull Through (With Rope) is an intermediate-level glutes exercise that works several muscles together, led by the glutes, using machine. As a compound movement it lets you handle heavier loads and trains coordination across multiple joints, which makes it a strong anchor for a training day. It slots into most gym setups, and SSS Workout Assistant will program it automatically when it fits your goal and available equipment.
Exercise details
- Muscle group
- Glutes
- Primary muscle
- Glutes
- Equipment
- Machine
- Difficulty
- Intermediate
- Type
- Compound
How to perform it
- 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.
How to program the Cable Pull Through (With Rope)
- Do the Cable Pull Through (With Rope) early in your session while you're fresh — compound lifts deserve your best energy.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
- To progress, add a small amount of load only after you can hit the top of your rep range with clean form.
Cable Pull Through (With Rope) alternatives
No machine? These train the same glutes, grouped by what you have available.
Dumbbell or kettlebell
Machine or cable
Easier and harder variations
The Cable Pull Through (With Rope) is rated intermediate. Regress while you build the pattern, progress once it feels easy.
Easier — build up to it
What to pair it with
For a balanced session, pair the Cable Pull Through (With Rope) with a move for the opposing muscles — the Hack Squat (quadriceps) or the Leg Press (quadriceps). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Cable Pull Through (With Rope) can land on:
- Legs days — in 3, 5 or 6 days a week plans
- Lower Body days — in 4 or 5 days a week plans
Included when your equipment is set to: Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Cable Pull Through (With Rope) automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Cable Pull Through (With Rope) work?
The Cable Pull Through (With Rope) primarily targets the glutes within the glutes muscle group, and recruits several supporting muscles as a compound movement.
What equipment do I need for the Cable Pull Through (With Rope)?
You need machine to perform the Cable Pull Through (With Rope).
Is the Cable Pull Through (With Rope) a compound or isolation exercise?
The Cable Pull Through (With Rope) is a compound exercise, working multiple joints and muscle groups at once. It's well suited to intermediate trainees.
How many sets and reps of the Cable Pull Through (With Rope) should I do?
As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
Is the Cable Pull Through (With Rope) good for beginners?
The Cable Pull Through (With Rope) is rated intermediate. Beginners can work toward it by mastering easier variations first and prioritising form over load before adding weight or reps.
What can I do instead of the Cable Pull Through (With Rope)?
Good substitutes that train the same glutes include the Bodyweight Hip Thrust (bodyweight), the Curtsy Lunge (bodyweight), the Dumbbell Rear Lunge (dumbbell). Pick the one that matches the equipment you have.
Can I do the Cable Pull Through (With Rope) at home?
It's usually done in a gym because it needs machine. At home, substitute a dumbbell or bodyweight variation that trains the same glutes.
