Cable Pull Through: Benefits, Muscles Worked, and More

Whether it be as a glute builder or for practicing your hip hinge, the cable pull-through is an all around solid exercise choice. Combined with its accessibility and safety, even novices can take advantage of the cable pull-through.

This article explores the best way to do cable pull-throughs, which muscles are worked, and what sort of benefits it offers.

What are Cable Pull Throughs?

The cable pull-through (also known as the glute pull-through) is a closed chain compound exercise meant to target the posterior chain muscles. As the name implies, it makes use of a cable machine.

The cable pull-through is most often performed as a secondary exercise to heavier movements like the squat or deadlift. However, it can also be an excellent introductory tool for novices with no previous training experience.

In practice, the cable pull-through can be used for both muscular development and as a method of reinforcing hip hinge mechanics; Gearing the exercise for either purpose is simply a matter of resistance and repetition tempo.

What Kind of Attachment Should be Used for the Cable Pull-Through?

The cable pull-through primarily employs a double rope cable attachment, but similar attachments can also be used. 

Who Should Do the Cable Pull-Through?

Because of its machine-based nature and simplicity of form, the cable pull-through is appropriate for even complete novices. 

So long as the lifter adheres to basic safety practices, the cable pull-through can be an invaluable exercise in any training program.

How to do the Cable Pull-Through

Preparing for the Set

To prepare for a repetition of the cable pull-through, the cable pulley should be set as close to the ground as possible. A rope handle or similar implement must also be attached, with the resistance set to a low or moderate level.

With the machine now set up correctly, the lifter will stand facing away from the machine, bent slightly at the hips and knees as the rope is gripped beneath them in both hands.

Rope now in hand, the lifter will step forwards so as to create tension in the cable. They are now ready to begin the repetition.

Performing the Cable Pull-Through

To begin the repetition, the lifter will bend at the waist as they push their pelvis backwards. This movement is known as “hip hinging” and should be performed in a single simultaneous motion.

As the hip hinge is executed, the lifter will contract their core and ensure their spine is neutral. 

Once they are sufficiently bent enough to feel stretching in the hamstrings, the lifter should flex their glutes and push their pelvis forwards – simultaneously raising the torso as well.

Now back in the starting position, the repetition is considered to be complete.

What Muscles Do Cable Pull Throughs Work?

Cable pull throughs are a compound exercise, and as such necessitate that numerous muscle groups be recruited to complete it.

These muscles are divided according to the role they play within the exercise. For dynamic contraction, the muscles are referred to as “mover” muscles. For static contraction, they are called “stabilizer” muscles.

Mover Muscles

With each repetition of the cable pull-through, the glutes and hamstrings are the pivotal muscle groups. This means that they are also the main focus of the exercise, and will receive the most benefit from it.

Secondary mover muscles will also include that of the lower back.

Stabilizer Muscles

For isometric contraction, the core and erector spinae are recruited. 

These muscle groups are worked in a static manner. This means that they are unlikely to develop as much as the mover muscles, and function more as safety mechanisms rather than direct contributors of force.

What are the Benefits of Doing the Cable Pull-Through?

As accessible as cable pull-throughs are, they offer a surprisingly wide range of benefits. We’ve listed them below.

Builds Posterior Chain Mass and Strength

The main reason the cable pull-through is performed is its capacity to build muscle in the lower posterior chain. With a high capacity for volume, wide range of motion and adjustable resistance, the glutes and hamstrings will undoubtedly grow with regular performance of the pull-through.

For the best results, aim for a repetition range between 8-16 per set.

Low Impact and Easy to Learn

As a machine-based exercise involving a fundamental movement pattern, the cable pull-through is not only quite safe but also easy to learn. Even novices with little to no experience with resistance exercise can pick up the pull-through in a few minutes.

Note that the exercise might not be as easy to perform for individuals with poor hamstring or glute flexibility. In such cases, proper mobility work will be needed.

High Capacity for Training Volume

Because of its relatively short list of muscles worked and its machine-based nature, the cable pull-through allows for significant volume to be performed. This is particularly useful when seeking to induce muscular hypertrophy in the posterior chain.

To truly take advantage of the pull-throughs volume capacity, try reducing how much resistance is being used and ensuring a proper repetition tempo is followed.

Reinforces Hip Hinge Mechanics

From start to finish, the movement pattern of the cable pull-through is essentially a hip hinge. With regular performance, the pull-through will lead to reinforcement of the hip hinge movement pattern itself.

This is achieved by not only strengthening the muscles responsible for executing a hip hinge, but by also improving the stabilizer muscles involved.

Furthermore, the range of motion of the cable pull-through is sufficiently large enough to reinforce the mobility of all involved joints.

Carryover to Other Hinge Exercises

Because the cable pull-through reinforces the lifter’s execution of the hip hinge, any exercises that also involve hip hinging are strengthened as well.

This includes exercises like deadlifts, kettlebell swings or glute bridges where the majority of the movement pattern is derived from hinging around the pelvis. 

The cable pull-through can effectively be used as an accessory movement to these exercises – where it will improve fluidity, stability and how much weight can be lifted.

Acts as Progression to the Deadlift

For complete novices who have yet to build the technical familiarity to do deadlifts – the cable pull-through is the perfect introduction.

As both the cable pull-through and the deadlift share similarities in movement pattern and muscular recruitment, novices can first perform cable pull-throughs as a progression prior to moving to deadlifts.

Common Cable Pull-Through Mistakes

Although the cable pull-through is relatively easy to perform, look out for these common mistakes.

Snapping the Hips Forwards

While tempting for some, it is best to avoid snapping the hips forwards during the latter half of the repetition. Doing so can place excessive strain on the pelvic joints and lower back, as well as shorten the time under tension placed on the glutes.

For a safer and more effective cable pull-through, it is best to rise out of the hinge position in a slow and controlled manner, squeezing the glutes as you do so.

Rounding the Lower Back

In order to protect the spine, it is important to keep the lower back neutral throughout the exercise. This is achieved by properly bracing the core and adopting a flat spine.

Curving the lower back – or any other part of the back – during a repetition of the cable pull-through can result in injury and a generally poor movement pattern.

Pulling With the Arms

During the cable pull-through, remember that much of the force should be derived from the muscles of the posterior chain. Avoid pulling the handles forwards with your hands. Instead, the arms should be used solely to stabilize and maintain a hold over the rope attachment.

If you find that you are subconsciously utilizing your arms to make the cable pull-through easier, you may be attempting to lift more weight than you are able.

Excessive Momentum or Jerking

Just as how snapping the hips forwards can potentially injure the lifter, so too can using jerky movements or excessive momentum.

Like most resistance exercises, the cable pull-through is meant to be performed in a controlled manner that emphasizes time under tension and a full range of motion. This means avoiding rapid and uncontrolled movements, regardless of what portion of the repetition is being performed.

Best Cable Pull-Through Alternatives

Don’t have a cable machine – or just don’t like pull-throughs? Check out these three cable pull-through alternatives.

Kettlebell Swings

Kettlebell swings are a solid free weight substitute to cable pull-throughs – both of which feature hip hinging and an emphasis on the glutes and hamstrings.

Unlike the pull-through, kettlebell swings are more explosive in nature and are better geared towards developing muscular power. This makes them the ideal alternative for athletes or functional fitness enthusiasts.

Resistance Band Pull-Through

If you don’t have access to a cable machine but nonetheless still want to do pull-throughs, using a resistance band is also feasible. To do so, simply wrap one end around a sturdy object at ground level and step far enough away to create tension in the band.

Resistance band pull-throughs and cable pull-throughs are otherwise mechanically similar, but the banded variation does indeed suffer from several disadvantages that are not present in the cable machine version. 

The most glaring of these disadvantages is difficulty in adjusting resistance, of which should be accounted for in your training programming.

Barbell Hip Thrusts

To up the intensity of your posterior chain training, try substituting the cable pull-through with barbell hip thrusts. 

As an alternative to the pull-through, the barbell hip thrust will allow for greater loading without featuring the same disadvantageous position of the lower back.

However, hip thrusts make less use of the hip hinge mechanic, and as such are not a viable substitute for practicing hip hinging.

Frequently Asked Questions (FAQ)

How to do the Cable Pull-Through Without a Cable Machine?

It is entirely possible to perform pull-throughs without the use of a cable machine. All you need is a resistance band of low or moderate resistance, and a suitably sturdy object to wrap it around.

Are Cable Pull-Throughs for Back or Shoulders?

Neither – cable pull-throughs target the lower posterior chain.

This includes muscles such as the hamstrings and glutes. If you feel the exercise in your upper back or shoulders, it could be a sign that you are performing it incorrectly.

Are Cable Pull-Throughs Different From Hip Thrusts?

Yes.

Cable pull-throughs involve extending the pelvis while in a standing position, whereas hip thrusts extend the pelvis in a horizontal position. This differentiates the emphasis and weight loading of either exercise, but both largely target the same muscles.

Final Thoughts

The cable pull-through is as effective as it is accessible – but remember to account for its drawbacks as well. Perform an additional leg exercise that targets the quadriceps femoris muscles.

Aim for a low or moderate amount of weight, and don’t be afraid to ask a professional coach for guidance if you feel unsure about your training.

References

1. Dicus JR, Ellestad SH, Sheaffer JE, Weber CA, Novak NC, Holmstrup ME. A Comparison of Muscle Recruitment Across Three Straight-Legged, Hinge-Pattern Resistance Training Exercises. Int J Exerc Sci. 2023 Jan 1;16(4):12-22. PMID: 37113509; PMCID: PMC10124728.

2. Macadam P, Cronin J, Contreras B. An examination of the gluteal muscle activity associated with dynamic hip abduction and hip external rotation exercise: A systematic review. Int J Sports Phys Ther. 2015;10(5):573–591.