Cable Pull Through Standards

Measured in lb

Cable Pull Through strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Cable Pull Through standards are based on 59,355 lifts by Strength Level users

Male
Female

Male

Male Cable Pull Through Standards (lb)

Weight

Strength Level	Weight
Beginner	29 lb
Novice	70 lb
Intermediate	132 lb
Advanced	213 lb
Elite	308 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	0.75x
Advanced	1.25x
Elite	1.75x

How much should I be able to Cable Pull Through? (lb)

What is the average Cable Pull Through? The average Cable Pull Through weight for a male lifter is 132 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Cable Pull Through? Male beginners should aim to lift 29 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	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

By Age

Age	Beg.	Nov.	Int.	Adv.	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

How many sets and reps of Cable Pull Through should I do?

These are the most popular Cable Pull Through workouts done by male lifters:

3x15 17%

3x12 17%

3x10 10%

3x20 8%

2x12 6%

4x10 6%

3x8 5%

4x12 5%

2x20 4%

4x15 3%

Rank	Sets	Reps	Percent	Workouts
1	3	15	17%	92
2	3	12	17%	89
3	3	10	10%	51
4	3	20	8%	40
5	2	12	6%	34
6	4	10	6%	31
7	3	8	5%	27
8	4	12	5%	25
9	2	20	4%	23
10	4	15	3%	18

Calculate Your Strength Level

Female

Female Cable Pull Through Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	22 lb
Novice	50 lb
Intermediate	92 lb
Advanced	147 lb
Elite	211 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.25x
Intermediate	0.75x
Advanced	1.00x
Elite	1.50x

How much should I be able to Cable Pull Through? (lb)

What is the average Cable Pull Through? The average Cable Pull Through weight for a female lifter is 92 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Cable Pull Through? Female beginners should aim to lift 22 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	14	37	74	122	180
100	16	40	78	128	187
110	18	43	82	133	193
120	20	46	86	138	199
130	21	49	89	142	204
140	23	51	93	147	209
150	25	54	96	151	214
160	26	56	99	154	219
170	28	58	102	158	223
180	29	60	105	162	227
190	30	62	107	165	231
200	32	64	110	168	235
210	33	66	112	171	238
220	34	68	115	174	242
230	36	70	117	177	245
240	37	71	119	180	248
250	38	73	121	182	252
260	39	75	123	185	255

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	43	79	125	180
20	22	49	90	143	206
25	22	50	92	147	211
30	22	50	92	147	211
35	22	50	92	147	211
40	22	50	92	147	211
45	21	48	88	139	200
50	20	45	82	131	188
55	18	42	76	121	174
60	17	38	69	111	159
65	15	34	63	100	143
70	14	31	56	90	129
75	12	28	50	80	115
80	11	25	45	72	103
85	10	22	40	64	92
90	9	20	36	58	83

How many sets and reps of Cable Pull Through should I do?

These are the most popular Cable Pull Through workouts done by female lifters:

4x15 19%

3x12 18%

3x10 11%

3x15 11%

4x12 8%

4x20 7%

4x10 4%

3x8 3%

4x16 3%

2x10 2%

Rank	Sets	Reps	Percent	Workouts
1	4	15	19%	56
2	3	12	18%	51
3	3	10	11%	31
3	3	15	11%	31
5	4	12	8%	22
6	4	20	7%	21
7	4	10	4%	11
8	3	8	3%	10
9	4	16	3%	9
10	2	10	2%	7

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What do the strength standards mean?

Beginner	Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice	Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate	Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced	Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite	Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

Other Languages

Cable Pull Through (EN)
Hüftextensionen am Kabelzug (DE)
Empuje de cadera en polea (ES)
Tirage entre les jambes à la poulie (FR)
Martwy ciąg z użyciem wyciągu (PL)
Pull Through al Cavo basso (IT)
Pull Through de cabo (PT)

BW	Beg.	Nov.	Int.	Adv.	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

Age	Beg.	Nov.	Int.	Adv.	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

Rank	Sets	Reps	Percent	Workouts
1	3	15	17%	92
2	3	12	17%	89
3	3	10	10%	51
4	3	20	8%	40
5	2	12	6%	34
6	4	10	6%	31
7	3	8	5%	27
8	4	12	5%	25
9	2	20	4%	23
10	4	15	3%	18

BW	Beg.	Nov.	Int.	Adv.	Elite
90	14	37	74	122	180
100	16	40	78	128	187
110	18	43	82	133	193
120	20	46	86	138	199
130	21	49	89	142	204
140	23	51	93	147	209
150	25	54	96	151	214
160	26	56	99	154	219
170	28	58	102	158	223
180	29	60	105	162	227
190	30	62	107	165	231
200	32	64	110	168	235
210	33	66	112	171	238
220	34	68	115	174	242
230	36	70	117	177	245
240	37	71	119	180	248
250	38	73	121	182	252
260	39	75	123	185	255

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	43	79	125	180
20	22	49	90	143	206
25	22	50	92	147	211
30	22	50	92	147	211
35	22	50	92	147	211
40	22	50	92	147	211
45	21	48	88	139	200
50	20	45	82	131	188
55	18	42	76	121	174
60	17	38	69	111	159
65	15	34	63	100	143
70	14	31	56	90	129
75	12	28	50	80	115
80	11	25	45	72	103
85	10	22	40	64	92
90	9	20	36	58	83

Rank	Sets	Reps	Percent	Workouts
1	4	15	19%	56
2	3	12	18%	51
3	3	10	11%	31
3	3	15	11%	31
5	4	12	8%	22
6	4	20	7%	21
7	4	10	4%	11
8	3	8	3%	10
9	4	16	3%	9
10	2	10	2%	7

BW	Beg.	Nov.	Int.	Adv.	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

Age	Beg.	Nov.	Int.	Adv.	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

Rank	Sets	Reps	Percent	Workouts
1	3	15	17%	92
2	3	12	17%	89
3	3	10	10%	51
4	3	20	8%	40
5	2	12	6%	34
6	4	10	6%	31
7	3	8	5%	27
8	4	12	5%	25
9	2	20	4%	23
10	4	15	3%	18

BW	Beg.	Nov.	Int.	Adv.	Elite
90	14	37	74	122	180
100	16	40	78	128	187
110	18	43	82	133	193
120	20	46	86	138	199
130	21	49	89	142	204
140	23	51	93	147	209
150	25	54	96	151	214
160	26	56	99	154	219
170	28	58	102	158	223
180	29	60	105	162	227
190	30	62	107	165	231
200	32	64	110	168	235
210	33	66	112	171	238
220	34	68	115	174	242
230	36	70	117	177	245
240	37	71	119	180	248
250	38	73	121	182	252
260	39	75	123	185	255

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	43	79	125	180
20	22	49	90	143	206
25	22	50	92	147	211
30	22	50	92	147	211
35	22	50	92	147	211
40	22	50	92	147	211
45	21	48	88	139	200
50	20	45	82	131	188
55	18	42	76	121	174
60	17	38	69	111	159
65	15	34	63	100	143
70	14	31	56	90	129
75	12	28	50	80	115
80	11	25	45	72	103
85	10	22	40	64	92
90	9	20	36	58	83

Rank	Sets	Reps	Percent	Workouts
1	4	15	19%	56
2	3	12	18%	51
3	3	10	11%	31
3	3	15	11%	31
5	4	12	8%	22
6	4	20	7%	21
7	4	10	4%	11
8	3	8	3%	10
9	4	16	3%	9
10	2	10	2%	7

BW	Beg.	Nov.	Int.	Adv.	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

Age	Beg.	Nov.	Int.	Adv.	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

Rank	Sets	Reps	Percent	Workouts
1	3	15	17%	92
2	3	12	17%	89
3	3	10	10%	51
4	3	20	8%	40
5	2	12	6%	34
6	4	10	6%	31
7	3	8	5%	27
8	4	12	5%	25
9	2	20	4%	23
10	4	15	3%	18

BW	Beg.	Nov.	Int.	Adv.	Elite
90	14	37	74	122	180
100	16	40	78	128	187
110	18	43	82	133	193
120	20	46	86	138	199
130	21	49	89	142	204
140	23	51	93	147	209
150	25	54	96	151	214
160	26	56	99	154	219
170	28	58	102	158	223
180	29	60	105	162	227
190	30	62	107	165	231
200	32	64	110	168	235
210	33	66	112	171	238
220	34	68	115	174	242
230	36	70	117	177	245
240	37	71	119	180	248
250	38	73	121	182	252
260	39	75	123	185	255

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	43	79	125	180
20	22	49	90	143	206
25	22	50	92	147	211
30	22	50	92	147	211
35	22	50	92	147	211
40	22	50	92	147	211
45	21	48	88	139	200
50	20	45	82	131	188
55	18	42	76	121	174
60	17	38	69	111	159
65	15	34	63	100	143
70	14	31	56	90	129
75	12	28	50	80	115
80	11	25	45	72	103
85	10	22	40	64	92
90	9	20	36	58	83

Rank	Sets	Reps	Percent	Workouts
1	4	15	19%	56
2	3	12	18%	51
3	3	10	11%	31
3	3	15	11%	31
5	4	12	8%	22
6	4	20	7%	21
7	4	10	4%	11
8	3	8	3%	10
9	4	16	3%	9
10	2	10	2%	7