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Cable Pull Through strength standards

What is a good Cable Pull Through?

For a 180 lb male, an Intermediate Cable Pull Through is about 139 lb (0.77x bodyweight). Advanced starts around 217 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Cable Pull Through Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 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 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

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

Cable Pull Through Standards by Age

How the Cable Pull Through 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 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

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

Check Your Cable Pull Through 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 139 lbs (0.77x bodyweight) on the Cable Pull Through 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 Strength Levels Mean

Beginner

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

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

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

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

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 progress with the one rep max calculator →
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

Primary Muscles Core, Glutes, Hamstrings, Lower Back
Equipment Cable Machine, Rope Handle
  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

  • 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?

The levels on this page are estimates from the FitnessVolt strength standards model. The Cable Pull Through table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Cable Pull Through itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 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 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 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 table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
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.