Cable Pull Through

1. Attach a rope to the low pulley, straddle the cable facing away from the machine, and grab the rope between your legs.
2. Walk forward two or three steps until the stack lifts and you feel steady tension.
3. Set your feet shoulder width apart with a soft bend in the knees.
4. Push your hips back and hinge forward with a flat back, letting the rope travel back between your legs.
5. Feel a deep hamstring stretch at the bottom with your torso around parallel to the floor.
6. Drive your hips forward to stand tall, squeezing your glutes hard at lockout.
7. Repeat for 12 to 15 reps, keeping your arms relaxed like straps the whole set.

Common Mistakes

• Pulling with the arms: The hands only hold the rope. If your biceps are working, you are rowing, not hinging. The hips generate all the movement.
• Squatting instead of hinging: Dropping the hips down turns the exercise into a squat. Push the hips backward and keep the shins vertical.
• Leaning back at the top: Hyperextending the lower back at lockout replaces glute squeeze with spine compression. Finish tall with ribs stacked over hips.
• Standing too close to the pulley: Without enough forward walk, tension disappears at the bottom. Step out until the cable pulls you back the whole rep.