How to perform Cable Cable Pull Through with proper form
Setup
- Use a cable machine with a low pulley.
- Attach a rope handle to the pulley.
- Adjust the cable to the lowest setting.
- Stand facing away from the machine, feet shoulder-width apart.
Execution
- Grip: Bend at the hips and grab the rope with both hands, arms extended between your legs.
- Posture: Keep your back straight and core engaged.
- Movement:
- Drive your hips forward, pulling the cable through your legs.
- Stand up tall while squeezing your glutes at the top.
- Return:
- Reverse the motion by bending at the hips and allowing the cable to pull you back down, maintaining control.
Tips
- Keep your movements smooth and controlled.
- Avoid rounding your back; maintain a neutral spine.
- Focus on squeezing your glutes throughout the movement.
Exercises

Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest

Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms

Bent Over Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms

Bent Over Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms

Bent Over Row, Smith Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms

Bent Over Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms

Bent Over Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms

Bicep Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Bicep Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Bicep Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Bicep Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders

Cable Pull Through, Cable
Type: Lower, Pull
Target: Glutes
Synergist: Back, Hamstrings

Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest

Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest

Concentration Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Concentration Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Concentration Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Concentration Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Kettlebell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Leverage Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back

Deficit Deadlift, Barbell
Type: Lower, Pull
Target: Glutes
Synergist: Hamstrings, Back, Quadriceps, Calves

Deficit Deadlift, Trap Bar
Type: Lower, Pull
Target: Glutes
Synergist: Hamstrings, Back, Quadriceps, Calves

Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back

Hammer Curl, Cable
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders

Hammer Curl, Dumbbell
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders

Hammer Curl, Band
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders

Hang Clean, Kettlebell
Type: Upper, Lower, Pull
Target: Biceps, Forearms
Synergist: Shoulders, Chest

High Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders

High Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders

Incline Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Incline Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest

Incline Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest

Inverted Row, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest

Kneeling Pulldown, Band
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders

Lat Pulldown, Cable
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Abs, Chest

Lat Pulldown, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Abs, Chest

Lying Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Lying Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps

Pendlay Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms

Preacher Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Preacher Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Preacher Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Preacher Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Pull Up, Band
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders

Pull Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders

Pull Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders

Pullover, Barbell
Type: Upper, Pull
Target: Back
Synergist: Chest, Shoulders, Triceps

Pullover, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Chest, Shoulders, Triceps

Reverse Curl, Barbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps

Reverse Curl, Cable
Type: Upper, Pull
Target: Forearms
Synergist: Biceps

Reverse Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps

Reverse Curl, Band
Type: Upper, Pull
Target: Forearms
Synergist: Biceps

Reverse Fly, Dumbbell
Type: Upper, Pull
Target: Shoulders
Synergist: Back

Reverse Fly, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Back

Reverse Fly, Leverage Machine
Type: Upper, Pull
Target: Shoulders
Synergist: Back

Reverse Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms

Reverse Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms

Reverse Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms

Seated Palms Up Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms

Seated Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest

Seated Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest

Seated Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest

Seated Wide Grip Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms

Shrug, Barbell
Type: Upper, Pull
Target: Back

Shrug, Cable
Type: Upper, Pull
Target: Back

Shrug, Dumbbell
Type: Upper, Pull
Target: Back

Shrug, Smith Machine
Type: Upper, Pull
Target: Back

Shrug, Band
Type: Upper, Pull
Target: Back

Shrug, Leverage Machine
Type: Upper, Pull
Target: Back

Snatch, Dumbbell
Type: Upper, Lower, Pull
Target: Shoulders, Back, Glutes, Quadriceps
Synergist: Hamstrings, Calves, Chest, Triceps

Squat Row, Band
Type: Upper, Lower, Pull
Target: Glutes, Back
Synergist: Shoulders, Hamstrings, Chest, Quadriceps, Calves

Standing Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms

Standing Row Close Grip, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms

Standing Row Rear Delt With Rope, Cable
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back

Standing Row Rear Delt, Horizontal, With Rope, Cable
Type: Upper, Pull
Target: Shoulders
Synergist: Back

Standing Row V-Bar, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest

Sumo Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back

T Bar Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest

Upright Row, Barbell
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Chest, Back

Upright Row, Cable
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Chest, Back

Upright Row, Dumbbell
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Chest, Back

Upright Row, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Chest, Back

Wide Pull Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders

Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms

Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms

Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms

Wrist Roller, Bodyweight
Type: Upper, Pull
Target: Forearms