How to Do
How to Do Cable Pull Through
The cable pull-through should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately, stop the cable from pulling through.
Beginning
Beginning Pulling a Cable Through a Rope
1. Stand with your back to the machine and your arms straight down, holding the cable handle between your knees. With each hand, hold on firmly and evenly.
2. Take a step back from the machine to allow the weight to lift off the stack. Allowing oneself adequate room to prevent letting the weight rest back down onto the stack at the bottom of the movement is crucial. It's possible that some practice is required.
3. Get your bearings and flex your muscles. Standing tall with your shoulders down and your feet shoulder-width apart.
4. Hinge your hips and pull them back towards the machine. Your back should not flex and your spine should remain neutral.
5. Take a breather, then press your hips forward to return to standing. As you do the exercise, drive with your glutes and engage your core.
6. Pause before repeating for the following rep, squeezing your glutes at the peak.
Movement
Pulling a Cable Through a Rope Movement
1. Adjust the pulley to the lowest position, and fix the rope attachment to the cable.
2. Stand with your back to the pulley, with your feet wider than shoulder-width apart. The rope attachment should be between your legs.
3. Descend into a half squat position, and hold the rope in both hands. Straighten up such that your knees are slightly bent, with your body hinged forward from the hips, and your back flat. The rope will be between your inner thighs.
4. Tighten up your abdominals and lower back, then snap your hips forward and drag the rope between your legs, and in a smooth continuous movement, raise your arms up to shoulder height. Make sure that your back is not arched.
5. Bring your arms down and hinge forward at the hips again until the rope is between your inner thighs again, knees slightly bent, back flat. Repeat for the required number of repetitions.
Benefits
Pulling a Cable Through a Rope Benefits
Perform this exercise at the gym.
This compound exercise works a lot of muscles at the same time, including the hamstrings at the back of your thighs, upper and lower back, and shoulders.
Your core will also be activated to keep your body stable, as you perform the exercise.
Exercise Aliases
Cable Pull Through, Rope Pull Exercise, Hamstring Cable Pulls.
