How to do the Cable Pull-Through
Step by step
- Set a rope on the low pulley, straddle the cable, and face away from the stack.
- Hold the rope between your legs and step out until there is tension.
- Hinge your hips back and let the rope travel between your legs.
- Snap your hips forward and stand tall, squeezing your glutes without leaning back.
The thing people get wrong
Finish standing straight, not leaning backward - the lockout is a glute squeeze, and arching back just loads your lower spine.
Coaching cue
Keep your arms straight and relaxed; the rope just follows your hips.
Muscles worked
- Primary: Glutes, Hamstrings
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.