At a glance
- Main muscle
- Glutes
- Also works
- Hamstrings
- Equipment
- Cable
- Rep range in Mitta
- 10 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 2.5 kg
How to do it
- Hips back.
- Neutral back.
- Squeeze your glutes at the top.
Pick a weight you can lift for 10 to 15 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Good exercise for learning the hinge, but the load quickly becomes limiting.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Romanian Deadlift · Barbell · rating A
- 45° Back Extension · Bodyweight · rating A
- Barbell Hip Thrust · Barbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the cable pull-through.
Let Mitta set the weight.
Mitta plans the cable pull-through with a weight and rep target for every set, worked out from your last sessions.
Questions about the
cable pull-through
What muscles does the cable pull-through work?
The cable pull-through mainly trains your glutes. Your hamstrings help.
How many reps of the cable pull-through should I do?
Mitta plans the cable pull-through at 10 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the cable pull-through?
Good alternatives that train the same muscle are the Romanian deadlift, 45° back extension and barbell hip thrust.
Is the cable pull-through good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the cable pull-through have rating B?
Good exercise for learning the hinge, but the load quickly becomes limiting.