Cable Pull Through (With Rope)

Setup

1. 01Set the pulley to its lowest position and attach a rope.
2. 02Face away from the stack and grab one rope end in each hand between your legs.
3. 03Walk forward until the cable is taut and take a stance slightly wider than hip width.
4. 04Soften the knees and set a flat back before the first rep.

Execution

1. 01Push the hips back and let the rope travel between your legs toward the stack.
2. 02Keep arms relaxed and straight; they are hooks, not movers.
3. 03When the hamstrings are fully stretched, drive the hips forward.
4. 04Squeeze the glutes hard at lockout and stand fully tall.

Checkpoints

• -Hips travel backward, not downward, on each rep.
• -Back stays flat while the hamstrings take the stretch.
• -Lockout is a glute squeeze, not a lean-back.
• -Cable stays taut through the entire range.

Common mistakes

• -Squatting the movement instead of hinging.
• -Pulling with the arms and shoulders.
• -Hyperextending the lower back at the top.
• -Standing too close to the stack so tension disappears at lockout.