Cable Pull Through
The Cable Pull Through is a cable exercise that primarily targets the hamstrings, with assistance from the glutes. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Cable Pull Through
- 1Stand facing away from the cable with the rope attached low, grab it between your legs, walk forward to create tension, and plant your feet about shoulder-width with a slight bend in your knees. Keep your chest up, back flat, and arms relaxed as the cable gently pulls your hands behind you.
- 2Push your hips back while keeping your back flat until you feel a stretch in your hamstrings, then drive your hips forward and squeeze your glutes hard at the top as the rope comes through your legs. Inhale as you push your hips back, and exhale as you stand tall and squeeze your glutes without leaning back too far at the end.
Coach tips
- Think of closing a car door with your butt so you bend at your hips, not by squatting straight down with your knees.
- Keep your core slightly tight and your back flat the whole time to protect your lower back and stay in control.
- Stop the forward motion when your body is straight; don’t lean back or jerk the weight at the top.
Train hamstrings smarter
One rep, one set. Hypro turns the Cable Pull Through into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Cable Pull Through weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much hamstrings you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Cable Pull Through fits right into proven hypertrophy and strength templates.
For optimal hamstrings hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
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