A 180 lb male with an Intermediate-level cable pull through (with rope) of 102 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 129 lbs (0.72x bodyweight).
FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results
How strong is your cable pull through (with rope)? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.
Estimated Standards - Estimated from deadlift standards using a 0.3x ratio.. These values are derived from verified competition data for the base exercise. Learn about our methodology
How Strong Is Your cable pull through (with rope)?
How Much Should You cable pull through (with rope)?
1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.
| BW (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 | 29 | 43 | 61 | 83 | 106 |
| 120 | 33 | 49 | 68 | 90 | 114 |
| 130 | 38 | 54 | 74 | 97 | 122 |
| 140 | 42 | 59 | 80 | 104 | 130 |
| 150 | 46 | 64 | 86 | 110 | 137 |
| 160 | 50 | 69 | 91 | 117 | 144 |
| 170 | 54 | 74 | 97 | 123 | 151 |
| 180 | 59 | 78 | 102 | 129 | 158 |
| 190 | 62 | 83 | 107 | 135 | 164 |
| 200 | 66 | 87 | 112 | 140 | 170 |
| 210 | 70 | 91 | 117 | 146 | 176 |
| 220 | 74 | 95 | 122 | 151 | 182 |
| 230 | 77 | 100 | 126 | 156 | 187 |
| 240 | 80 | 104 | 131 | 161 | 193 |
| 250 | 84 | 107 | 135 | 166 | 198 |
| 260 | 87 | 111 | 139 | 170 | 203 |
| 270 | 91 | 115 | 143 | 175 | 208 |
| 280 | 94 | 119 | 147 | 179 | 213 |
| 290 | 97 | 122 | 151 | 184 | 218 |
| 300 | 100 | 125 | 155 | 188 | 222 |
| 310 | 103 | 129 | 159 | 192 | 227 |
| 90 | 16 | 27 | 42 | 59 | 79 |
| 100 | 18 | 30 | 45 | 63 | 84 |
| 110 | 20 | 32 | 48 | 67 | 88 |
| 120 | 22 | 35 | 51 | 71 | 92 |
| 130 | 24 | 37 | 54 | 74 | 96 |
| 140 | 26 | 39 | 57 | 77 | 99 |
| 150 | 28 | 41 | 59 | 80 | 103 |
| 160 | 29 | 44 | 62 | 83 | 106 |
| 170 | 31 | 46 | 64 | 86 | 109 |
| 180 | 32 | 47 | 66 | 88 | 112 |
| 190 | 34 | 49 | 68 | 91 | 115 |
| 200 | 35 | 51 | 71 | 93 | 117 |
| 210 | 37 | 53 | 72 | 95 | 120 |
| 220 | 38 | 54 | 74 | 98 | 122 |
| 230 | 40 | 56 | 76 | 100 | 125 |
| 240 | 41 | 58 | 78 | 102 | 127 |
| 250 | 42 | 59 | 80 | 104 | 129 |
| 260 | 43 | 60 | 82 | 106 | 131 |
How Does Age Affect cable pull through (with rope) Strength?
How cable pull through (with rope) standards change across different age groups. Values represent a 1RM in lbs.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 44 | 63 | 86 | 113 | 141 |
| 20 | 51 | 72 | 98 | 129 | 161 |
| 25 | 52 | 74 | 101 | 132 | 166 |
| 30 | 52 | 74 | 101 | 132 | 166 |
| 35 | 52 | 74 | 101 | 132 | 166 |
| 40 | 52 | 74 | 101 | 132 | 166 |
| 45 | 49 | 70 | 96 | 125 | 157 |
| 50 | 46 | 66 | 90 | 118 | 148 |
| 55 | 43 | 61 | 83 | 109 | 137 |
| 60 | 39 | 56 | 76 | 99 | 125 |
| 65 | 35 | 50 | 68 | 90 | 113 |
| 70 | 32 | 45 | 62 | 80 | 101 |
| 75 | 28 | 40 | 55 | 72 | 90 |
| 80 | 25 | 36 | 49 | 64 | 81 |
| 85 | 23 | 32 | 44 | 58 | 72 |
| 90 | 20 | 29 | 40 | 52 | 65 |
| 15 | 22 | 34 | 49 | 68 | 88 |
| 20 | 25 | 38 | 56 | 77 | 101 |
| 25 | 25 | 40 | 58 | 80 | 104 |
| 30 | 25 | 40 | 58 | 80 | 104 |
| 35 | 25 | 40 | 58 | 80 | 104 |
| 40 | 25 | 40 | 58 | 80 | 104 |
| 45 | 24 | 38 | 55 | 76 | 98 |
| 50 | 23 | 35 | 51 | 71 | 92 |
| 55 | 21 | 32 | 48 | 65 | 85 |
| 60 | 19 | 30 | 44 | 60 | 78 |
| 65 | 17 | 27 | 39 | 54 | 71 |
| 70 | 15 | 24 | 35 | 49 | 63 |
| 75 | 14 | 22 | 32 | 44 | 56 |
| 80 | 12 | 19 | 28 | 39 | 50 |
| 85 | 11 | 17 | 25 | 35 | 45 |
| 90 | 10 | 16 | 23 | 31 | 41 |
What Do cable pull through (with rope) Strength Standards Mean?
Stronger than 5% of lifters. You are developing the hip-hinge pattern for the cable pull through (with rope), learning to load your hamstrings and glutes while keeping a neutral spine under tension.
Stronger than 20% of lifters. You can perform the cable pull through (with rope) with a consistent hinge pattern and controlled eccentric. You are building posterior chain strength and grip endurance through progressive loading.
Stronger than 50% of lifters. Your cable pull through (with rope) leverages a strong hip drive and solid lockout. You program variations strategically, use RPE to manage intensity, and have built serious hamstring and glute development.
Stronger than 80% of lifters. You have optimized your cable pull through (with rope) setup, grip strategy, and bracing sequence for maximal output. You train with periodized blocks and manage recovery to handle high-intensity pulling sessions.
Stronger than 95% of lifters. Your cable pull through (with rope) is competition-caliber. You have dialed in every variable from stance width to breathing cadence and can execute near-maximal pulls with technical consistency.
How to Progress Your cable pull through (with rope)
Tier-specific training recommendations to move your cable pull through (with rope) to the next level.
- Train the cable pull through (with rope) 1-2x per week, drilling the hip-hinge pattern with moderate loads.
- Focus on keeping a neutral spine throughout the entire range of motion.
- Use linear progression: add 5-10 lbs per session while form remains solid.
- Build grip endurance with holds at the top of each set.
- Add a hinge variation (deficit, pause, or tempo) to address weak positions.
- Program the cable pull through (with rope) with RPE 7-8 working sets and occasional heavier singles.
- Strengthen your grip separately if it becomes a limiting factor.
- Begin tracking volume load to manage posterior chain fatigue.
- Run 4-6 week blocks alternating between volume accumulation and intensity peaks.
- Use RPE 8-9 for top sets, with calculated backoff sets at RPE 7.
- Address posterior chain weak points with targeted Romanian deadlifts, hip thrusts, or glute-ham raises.
- Manage weekly hinge volume (10-16 hard sets) to avoid CNS fatigue.
- Run peaking cycles with precise RPE targets for each session.
- Optimize your setup: stance, grip, hip height, and bracing sequence.
- Manage recovery carefully - heavy hinge work has high systemic fatigue.
- Test your cable pull through (with rope) in competition or mock-meet conditions.
How to Perform cable pull through (with rope)
Read the complete cable pull through (with rope) guide on FitnessVolt →
Where Do These cable pull through (with rope) Standards Come From?
These cable pull through (with rope) 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 (with rope) Good for Your Weight?
Strength standards help you objectively measure your cable pull through (with rope) performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:
- Find your bodyweight in the left column of the table above.
- Look across the row to find which strength level your 1RM falls into.
- Use the age tab to see how your strength compares within your age group.
- 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 (with rope) 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.