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cable pull through (with rope) strength standards

What is a good cable pull through (with rope)?

For a 180 lb male, an Intermediate cable pull through (with rope) is about 102 lb (0.57x bodyweight). Advanced starts around 129 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 102 lb Intermediate at 180 lb
Next tier 129 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer cable pull through (with rope)

A solid (Intermediate) cable pull through (with rope) for a 180 lb male is about 102 lb (0.57x bodyweight). Use the calculator below to convert your own cable pull through (with rope) into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 129 lb (0.72x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

cable pull through (with rope) demonstration
Estimated Standards

How strong is your cable pull through (with rope)? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles glutes
Equipment cable
Standards Coverage 21 bodyweights × 5 levels
Difficulty Intermediate
Type Compound

Estimated Standards - The level table for this exercise is modeled from FitnessVolt strength ratios for a related base lift, not from direct measurements of this movement. Learn about our methodology

How Strong Is Your cable pull through (with rope)?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 102 lbs (0.57x bodyweight) on the cable pull through (with rope) ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted cable pull through (with rope) entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

102 lb Typical 1RM (Intermediate)
0.57x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You cable pull through (with rope)?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

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

Is Your cable pull through (with rope) Good?

A quick read on what counts as a good cable pull through (with rope) at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) cable pull through (with rope) is about 102 lb (0.57x bodyweight). Advanced lifters hit 129 lb (0.72x), and Elite is 158 lb (0.88x).

Women (140 lb): a good (Intermediate) cable pull through (with rope) is about 57 lb (0.41x bodyweight). Advanced lifters hit 77 lb (0.55x), and Elite is 99 lb (0.71x).

How Much Should You Be Able to cable pull through (with rope)?

Men: a 180 lb male should lift about 102 lb at an Intermediate level (a beginner target is around 59 lb).

Women: a 140 lb female should lift about 57 lb at an Intermediate level (a beginner target is around 26 lb).

By bodyweight (men): A 150 lb lifter lifts about 86 lb, and a 220 lb lifter lifts about 122 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 101 lb, while by age 50 the Intermediate standard is about 90 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

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.

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

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

What Do cable pull through (with rope) Strength Standards Mean?

Beginner

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.

Novice

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.

Intermediate

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.

Advanced

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.

Elite

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.

Beginner → Novice Building Your Foundation
  • 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.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • 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.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • 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.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • 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.
View RPE-to-percentage chart →

How to Perform cable pull through (with rope)

["Stand facing away from the cable machine with your feet shoulder-width apart.","Grab the rope attachment with both hands and step forward, creating tension in the cable.","Bend at the hips and lower your upper body until it is parallel to the ground, keeping your back straight.","Engage your glutes and hamstrings to pull your body back up to the starting position.","Repeat for the desired number of repetitions."]

Read the complete cable pull through (with rope) guide on FitnessVolt →

Where Do These cable pull through (with rope) Standards Come From?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Is Your cable pull through (with rope) Good for Your Weight?

Use this page to compare your cable pull through (with rope) against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max 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.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

Frequently Asked Questions

A "good" cable pull through (with rope) depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the cable pull through (with rope) after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Related Calculators

One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.