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Cable Pull Through Strength Standards for Men and Women

Discover how your Cable Pull Through performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Cable Pull Through Strength Level

Calculate Your Cable Pull Through Strength

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Cable Pull Through Weight Standards

Compare your Cable Pull Through performance to these weight standards and see where you stand.

LevelWeight
Beginner31 lbs
Novice72 lbs
Intermediate134 lbs
Advanced215 lbs
Elite310 lbs

Cable Pull Through Bodyweight Ratio Standards

See how your Cable Pull Through strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.25
Novice0.50
Intermediate0.75
Advanced1.25
Elite1.75
LevelBodyweight Ratio
Beginner0.25
Novice0.25
Intermediate0.75
Advanced1.00
Elite1.50

Cable Pull Through Standards by Bodyweight

Find the Cable Pull Through strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs12 lbs38 lbs82 lbs143 lbs218 lbs
120 lbs16 lbs44 lbs91 lbs156 lbs233 lbs
130 lbs19 lbs50 lbs100 lbs167 lbs247 lbs
140 lbs23 lbs57 lbs109 lbs178 lbs261 lbs
150 lbs27 lbs63 lbs117 lbs189 lbs274 lbs
160 lbs31 lbs69 lbs125 lbs199 lbs286 lbs
170 lbs34 lbs74 lbs133 lbs209 lbs298 lbs
180 lbs38 lbs80 lbs141 lbs219 lbs309 lbs
190 lbs42 lbs86 lbs148 lbs228 lbs320 lbs
200 lbs46 lbs91 lbs155 lbs237 lbs331 lbs
210 lbs50 lbs96 lbs162 lbs246 lbs341 lbs
220 lbs53 lbs102 lbs169 lbs254 lbs351 lbs
230 lbs57 lbs107 lbs176 lbs262 lbs361 lbs
240 lbs61 lbs112 lbs182 lbs270 lbs370 lbs
250 lbs65 lbs117 lbs189 lbs278 lbs379 lbs
260 lbs68 lbs122 lbs195 lbs285 lbs388 lbs
270 lbs72 lbs127 lbs201 lbs293 lbs397 lbs
280 lbs75 lbs131 lbs207 lbs300 lbs405 lbs
290 lbs79 lbs136 lbs213 lbs307 lbs413 lbs
300 lbs82 lbs140 lbs218 lbs314 lbs421 lbs
310 lbs86 lbs145 lbs224 lbs321 lbs429 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs16 lbs39 lbs76 lbs124 lbs182 lbs
100 lbs18 lbs42 lbs80 lbs130 lbs189 lbs
110 lbs20 lbs45 lbs84 lbs135 lbs195 lbs
120 lbs22 lbs48 lbs88 lbs140 lbs201 lbs
130 lbs23 lbs51 lbs91 lbs144 lbs206 lbs
140 lbs25 lbs53 lbs95 lbs149 lbs211 lbs
150 lbs27 lbs56 lbs98 lbs153 lbs216 lbs
160 lbs28 lbs58 lbs101 lbs156 lbs221 lbs
170 lbs30 lbs60 lbs104 lbs160 lbs225 lbs
180 lbs31 lbs62 lbs107 lbs164 lbs229 lbs
190 lbs32 lbs64 lbs109 lbs167 lbs233 lbs
200 lbs34 lbs66 lbs112 lbs170 lbs237 lbs
210 lbs35 lbs68 lbs114 lbs173 lbs240 lbs
220 lbs36 lbs70 lbs117 lbs176 lbs244 lbs
230 lbs38 lbs72 lbs119 lbs179 lbs247 lbs
240 lbs39 lbs73 lbs121 lbs182 lbs250 lbs
250 lbs40 lbs75 lbs123 lbs184 lbs254 lbs
260 lbs41 lbs77 lbs125 lbs187 lbs257 lbs

Cable Pull Through Standards by Age

Discover how Cable Pull Through strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1527 lbs62 lbs114 lbs183 lbs264 lbs
2030 lbs70 lbs130 lbs209 lbs302 lbs
2531 lbs72 lbs134 lbs215 lbs310 lbs
3031 lbs72 lbs134 lbs215 lbs310 lbs
3531 lbs72 lbs134 lbs215 lbs310 lbs
4031 lbs72 lbs134 lbs215 lbs310 lbs
4530 lbs68 lbs127 lbs204 lbs294 lbs
5028 lbs64 lbs119 lbs191 lbs276 lbs
5526 lbs60 lbs111 lbs177 lbs256 lbs
6024 lbs55 lbs101 lbs162 lbs234 lbs
6522 lbs50 lbs91 lbs147 lbs211 lbs
7020 lbs45 lbs82 lbs132 lbs190 lbs
7518 lbs40 lbs74 lbs118 lbs170 lbs
8016 lbs36 lbs66 lbs106 lbs152 lbs
8515 lbs33 lbs60 lbs95 lbs137 lbs
9014 lbs30 lbs54 lbs86 lbs123 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1521 lbs45 lbs81 lbs127 lbs182 lbs
2024 lbs51 lbs92 lbs145 lbs208 lbs
2524 lbs52 lbs94 lbs149 lbs213 lbs
3024 lbs52 lbs94 lbs149 lbs213 lbs
3524 lbs52 lbs94 lbs149 lbs213 lbs
4024 lbs52 lbs94 lbs149 lbs213 lbs
4523 lbs50 lbs90 lbs141 lbs202 lbs
5022 lbs47 lbs84 lbs133 lbs190 lbs
5520 lbs44 lbs78 lbs123 lbs176 lbs
6019 lbs40 lbs71 lbs113 lbs161 lbs
6517 lbs36 lbs65 lbs102 lbs145 lbs
7016 lbs33 lbs58 lbs92 lbs131 lbs
7514 lbs30 lbs52 lbs82 lbs117 lbs
8013 lbs27 lbs47 lbs74 lbs105 lbs
8512 lbs24 lbs42 lbs66 lbs94 lbs
9011 lbs22 lbs38 lbs60 lbs85 lbs

Cable Pull Through Overview

The Cable Pull Through is a compound exercise that targets the posterior chain, particularly the glutes and hamstrings, while also engaging the lower back and core for stabilization.

Muscles Worked

Equipment Needed

Cable Machine, Rope Handle

How To Perform the 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.

Want to perfect your form? Check out our detailed guide on Cable Pull Through for proper technique and tips.

Pro 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.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Cable Pull Through?

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