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Cable Pull Through Strength Standards

Quick Answer Cable Pull Through

A 180 lb male with an Intermediate-level Cable Pull Through of 139 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 217 lbs (1.21x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Competition-Verified

How strong is your Cable Pull Through? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Core, Glutes, Hamstrings, Lower Back
Equipment Cable Machine, Rope Handle
Data Points 71 rows

How Strong Is Your Cable Pull Through?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Cable Pull Through?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 10 36 80 141 216
120 14 42 89 154 231
130 17 48 98 165 245
140 21 55 107 176 259
150 25 61 115 187 272
160 29 67 123 197 284
170 32 72 131 207 296
180 36 78 139 217 307
190 40 84 146 226 318
200 44 89 153 235 329
210 48 94 160 244 339
220 51 100 167 252 349
230 55 105 174 260 359
240 59 110 180 268 368
250 63 115 187 276 377
260 66 120 193 283 386
270 70 125 199 291 395
280 73 129 205 298 403
290 77 134 211 305 411
300 80 138 216 312 419
310 84 143 222 319 427

How Does Age Affect Cable Pull Through Strength?

How Cable Pull Through standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 25 60 112 181 262
20 28 68 128 207 300
25 29 70 132 213 308
30 29 70 132 213 308
35 29 70 132 213 308
40 29 70 132 213 308
45 28 66 125 202 292
50 26 62 117 189 274
55 24 58 109 175 254
60 22 53 99 160 232
65 20 48 89 145 209
70 18 43 80 130 188
75 16 38 72 116 168
80 14 34 64 104 150
85 13 31 58 93 135
90 12 28 52 84 121

What Do Cable Pull Through Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the movement path and resistance curve on the Cable Pull Through, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

Stronger than 20% of lifters. You can perform the Cable Pull Through with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Stronger than 50% of lifters. Your Cable Pull Through is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.

Advanced

Stronger than 80% of lifters. You have built significant strength on the Cable Pull Through through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Stronger than 95% of lifters. Your Cable Pull Through strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.

How to Progress Your Cable Pull Through

Tier-specific training recommendations to move your Cable Pull Through to the next level.

Beginner → Novice Building Your Foundation
  • Train the Cable Pull Through 2x per week with slow, controlled reps.
  • Focus on full range of motion and eliminating momentum or swinging.
  • Keep sets at RPE 6-7 to develop proper movement patterns.
  • Build the mind-muscle connection - feel the target muscle working on every rep.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Cable Pull Through.
  • Program 3-4 sets of 8-15 reps at RPE 7-8.
  • Add a variation (different grip, angle, or equipment) to address development gaps.
  • Place isolation work after your primary compound movements.
Plan your RPE-based sessions →
Intermediate → Advanced Advanced Isolation Techniques
  • Use drop sets, paused reps, and partial reps to break through Cable Pull Through plateaus.
  • Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
  • Manipulate tempo to increase time under tension without compromising form.
  • Manage total volume for the target muscle group across all exercises.
Calculate working set loads →
Advanced → Elite Mastery
  • Maximize Cable Pull Through strength through precise programming and fatigue management.
  • Use periodized blocks to cycle between volume, intensity, and deload phases.
  • Quality of contraction matters more than load at this level.
  • Continuous refinement of technique will yield the remaining gains.
View RPE-to-percentage chart →

How to Perform Cable Pull Through

  1. Attach a rope handle to the low pulley of a cable machine.
  2. Stand facing away from the machine with feet shoulder-width apart and grasp the rope handle between your legs with both hands.
  3. Step forward to create tension on the cable, then hinge at the hips, pushing your glutes back while keeping a slight bend in your knees.
  4. Lower your torso until it is nearly parallel to the floor, keeping your back flat and core engaged.
  5. Drive your hips forward to return to the starting position, squeezing your glutes at the top of the movement.
  6. Repeat for the desired number of repetitions.

Tips for Cable Pull Through

  • Keep your back flat and avoid rounding your spine to prevent injury.
  • Focus on hinging at the hips rather than squatting down.
  • Squeeze your glutes at the top of the movement for maximum activation.
  • Use a weight that allows you to maintain proper form throughout the exercise.

Where Do These Cable Pull Through Standards Come From?

These Cable Pull Through standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Cable Pull Through Good for Your Weight?

Strength standards help you objectively measure your Cable Pull Through performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Cable Pull Through 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Cable Pull Through depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Cable Pull Through within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE