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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.

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Cable Pull Through (With Rope) Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Deadlift table by a fixed ratio of 0.3. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

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

The Cable Pull Through (With Rope) standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Cable Pull Through (With Rope) Standards by Age

How the Cable Pull Through (With Rope) standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

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

The Cable Pull Through (With Rope) standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Cable Pull Through (With Rope) Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 102 lbs (0.57x bodyweight) on the Cable Pull Through (With Rope) is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Cable Pull Through (With Rope) Strength Levels Mean

Beginner

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

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

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

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

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)

Cable Pull Through (With Rope) demonstration
Primary Muscles glutes
Equipment cable
Difficulty Intermediate
Type Compound
["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?

The levels on this page are estimates from the FitnessVolt strength standards model. The Cable Pull Through (With Rope) table is the Deadlift table scaled by a fixed FitnessVolt ratio of 0.3 (confidence: low). It is a set of targets, not a measured population. There is no competition or gym dataset for the Cable Pull Through (With Rope) itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

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.
They are estimates from the FitnessVolt strength standards model. The Cable Pull Through (With Rope) table is the Deadlift table scaled by a fixed FitnessVolt ratio of 0.3 (confidence: low). It is a set of targets, not a measured population.
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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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.