Cable Pull Through Strength Standards Calculator
Under strict Cable Pull Through strength standards, Novice starts around 0.35x bodyweight for men and 0.25x for women, while Elite starts around 1.1x for men and 0.84x for women.
Enter your bodyweight, weight lifted, and reps to estimate your 1RM and see whether your Cable Pull Through is Novice, Intermediate, Advanced, or Elite for your bodyweight.
The calculator converts your set into an estimated 1RM-to-bodyweight ratio, then compares that ratio with the Cable Pull Through standards for your sex. This keeps the result focused on relative strength instead of only the absolute weight lifted.
Understanding Your Cable Pull Through Strength Score
Your Cable Pull Through strength score is estimated 1RM divided by bodyweight, using strict cable hip-hinge pull-through using selected low-cable resistance. The result ranks strict standing low-cable hip hinge, not general gym strength or every nearby movement.
For example, a 180 lb male reaches Advanced around 148 lb and Elite around 194 lb. A 140 lb female reaches Advanced around 87 lb and Elite around 118 lb when the same strict movement rules are preserved.
Those examples only matter when every counted rep uses a low cable, rope or handle between the legs, stable stance, controlled hip hinge, long arms, braced trunk, controlled tall finish, and controlled return. A higher number made with deadlifts, RDLs, good mornings, hip thrusts, kettlebell swings, squatting, rowing, rounded-back reps, ballistic hip snap, cable rebound, or partial range is not a stronger standards result for this calculator.
The calculator is useful because it turns one repeatable exercise setup into a bodyweight-relative score. Use it for same-setup retests, coaching decisions, and comparison with nearby tools, not for copying another exercise into this calculator.
Cable Pull Through Strength Standards
The Cable Pull Through tables show where an estimated 1RM falls from Beginner through Elite, plus the Stretch benchmark, at each listed bodyweight. The ranges use allometric scaling, so they rise with bodyweight without increasing pound-for-pound.
Choose the table for your sex, find the row nearest your bodyweight, and locate the range containing your estimated 1RM. Each boundary belongs to the higher level. The calculator uses your exact bodyweight and remains the final result for bodyweights between rows.
Men’s Cable Pull Through Strength Standards
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|---|
| 120 lb | Under 49 lb | 49–76 lb | 77–114 lb | 115–151 lb | 152–181 lb | 182 lb+ |
| 130 lb | Under 52 lb | 52–81 lb | 82–120 lb | 121–159 lb | 160–191 lb | 192 lb+ |
| 140 lb | Under 55 lb | 55–85 lb | 86–126 lb | 127–167 lb | 168–201 lb | 202 lb+ |
| 150 lb | Under 57 lb | 57–89 lb | 90–132 lb | 133–175 lb | 176–210 lb | 211 lb+ |
| 160 lb | Under 60 lb | 60–93 lb | 94–138 lb | 139–183 lb | 184–219 lb | 220 lb+ |
| 170 lb | Under 62 lb | 62–96 lb | 97–144 lb | 145–190 lb | 191–228 lb | 229 lb+ |
| 180 lb | Under 65 lb | 65–100 lb | 101–149 lb | 150–198 lb | 199–237 lb | 238 lb+ |
| 190 lb | Under 67 lb | 67–104 lb | 105–155 lb | 156–205 lb | 206–246 lb | 247 lb+ |
| 200 lb | Under 69 lb | 69–108 lb | 109–160 lb | 161–212 lb | 213–255 lb | 256 lb+ |
| 210 lb | Under 72 lb | 72–111 lb | 112–166 lb | 167–219 lb | 220–263 lb | 264 lb+ |
| 220 lb | Under 74 lb | 74–115 lb | 116–171 lb | 172–226 lb | 227–271 lb | 272 lb+ |
| 230 lb | Under 76 lb | 76–118 lb | 119–176 lb | 177–233 lb | 234–280 lb | 281 lb+ |
| 240 lb | Under 78 lb | 78–122 lb | 123–181 lb | 182–240 lb | 241–288 lb | 289 lb+ |
| 250 lb | Under 80 lb | 80–125 lb | 126–186 lb | 187–246 lb | 247–296 lb | 297 lb+ |
| 260 lb | Under 83 lb | 83–128 lb | 129–191 lb | 192–253 lb | 254–303 lb | 304 lb+ |
Women’s Cable Pull Through Strength Standards
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|---|
| 100 lb | Under 29 lb | 29–46 lb | 47–71 lb | 72–96 lb | 97–116 lb | 117 lb+ |
| 110 lb | Under 31 lb | 31–49 lb | 50–75 lb | 76–102 lb | 103–123 lb | 124 lb+ |
| 120 lb | Under 33 lb | 33–52 lb | 53–80 lb | 81–108 lb | 109–131 lb | 132 lb+ |
| 130 lb | Under 35 lb | 35–54 lb | 55–84 lb | 85–114 lb | 115–138 lb | 139 lb+ |
| 140 lb | Under 36 lb | 36–57 lb | 58–89 lb | 90–120 lb | 121–145 lb | 146 lb+ |
| 150 lb | Under 38 lb | 38–60 lb | 61–93 lb | 94–126 lb | 127–152 lb | 153 lb+ |
| 160 lb | Under 40 lb | 40–63 lb | 64–97 lb | 98–132 lb | 133–159 lb | 160 lb+ |
| 170 lb | Under 41 lb | 41–65 lb | 66–101 lb | 102–137 lb | 138–165 lb | 166 lb+ |
| 180 lb | Under 43 lb | 43–68 lb | 69–105 lb | 106–142 lb | 143–172 lb | 173 lb+ |
| 190 lb | Under 44 lb | 44–70 lb | 71–109 lb | 110–148 lb | 149–178 lb | 179 lb+ |
| 200 lb | Under 46 lb | 46–73 lb | 74–113 lb | 114–153 lb | 154–184 lb | 185 lb+ |
| 210 lb | Under 48 lb | 48–75 lb | 76–117 lb | 118–158 lb | 159–190 lb | 191 lb+ |
| 220 lb | Under 49 lb | 49–78 lb | 79–120 lb | 121–163 lb | 164–197 lb | 198 lb+ |
These are Endura’s practical Cable Pull Through standards. They are built from exercise-specific reference thresholds and validated against the calculator’s exact lower-inclusive tier boundaries; they are not population averages.
How the Cable Pull Through Calculator Works
The Cable Pull Through calculator estimates 1RM from the entered weight and reps, divides that estimate by bodyweight, then compares the ratio with sex-specific standards. Ratio = estimated 1RM / bodyweight.
If a 180 lb male records a 194 lb single, the ratio reaches the Elite threshold. If he records a lighter weight for multiple reps, the shared e1RM helper estimates a single-rep equivalent before the bodyweight comparison is made.
If a 140 lb female records 118 lb, the ratio reaches Elite for women. A result below the next threshold shows exactly how much estimated 1RM is needed to advance.
The calculation only applies to Cable Pull Through reps using a low cable, rope or handle between the legs, stable stance, controlled hip hinge, long arms, braced trunk, controlled tall finish, and controlled return. Do not enter other exercise results, per-side values when the spec requires a total, assisted reps, partials, or values borrowed from a different setup.
Elite Cable Pull Through Strength Levels
Elite Cable Pull Through strength means reaching the Elite target for your sex and exact bodyweight. The target rises with bodyweight without increasing pound-for-pound, so use the calculator for your exact Elite and Stretch targets.
At 180 lb bodyweight, the male Elite benchmark is about 194 lb estimated 1RM and the stretch benchmark is about 234 lb. At 140 lb bodyweight, the female Elite benchmark is about 118 lb and the stretch benchmark is about 143 lb.
Elite status proves the tested movement remains strong under strict conditions. It does not count when the number is inflated by deadlifts, RDLs, good mornings, hip thrusts, kettlebell swings, squatting, rowing, rounded-back reps, ballistic hip snap, cable rebound, or partial range, because those changes alter what the calculator is meant to rank.
Cable Pull Through Strength Compared to Other Lifts
Cable Pull Through comparisons are useful for weakness detection, not for copying standards from one calculator into another. Nearby tools change support, path, grip, implement, range, or muscle contribution, which is why the comparison table focuses on contrast rather than substitution.
| Related Movement | Comparison Purpose | Key Difference | What The Gap Reveals |
|---|---|---|---|
| Romanian Deadlift | closest barbell hinge anchor | barbell weight and vertical path are not cable resistance | An RDL comparison shows hinge strength with free weights, but the cable path and stance distance change the limiting position. |
| Barbell Hip Thrust | hip-extension context | bench support and bar position change the lift | A hip-thrust gap can reveal stronger end-range hip extension, yet bench support and bar placement make that standard separate. |
| Good Morning | hinge position contrast | bar-on-back leverage differs from a low cable | A good-morning comparison checks hinge control under a different lever, not a target for low-cable resistance. |
| Deadlift | heavy posterior-chain ceiling | deadlift loads should remain far above cable accessory scores | Deadlift numbers should be much higher; a narrow gap suggests the pull-through may be tested too loosely or with a friendlier setup. |
| Cable Crunch | cable-stack setup warning | same stack numbers can feel different across stations | Cable-crunch comparison is mainly an equipment warning because the same stack can feel different across stations and attachments. |
| Barbell Sumo Deadlift | wide-stance hinge comparison | free-weight floor pulling is not a pull-through | Sumo pulling adds floor leverage and wide-stance strength, so it frames hierarchy without defining this accessory score. |
Use these comparisons when the Cable Pull Through score does not match training expectations. A strong score in another tool can reveal a setup or control limitation here, but it cannot replace a strict Cable Pull Through test.
Milestones in Cable Pull Through Strength
Cable Pull Through milestones show when the bodyweight-ratio score moves from basic standards toward Advanced, Elite, and Stretch-level performance. Every milestone assumes the same setup, range, and strict rep rules.
| Men’s Milestone | Ratio | 180 lb Target | Decision Rule |
|---|---|---|---|
| Intermediate | 0.55x bodyweight | 99 lb | Build repeatable range before chasing Advanced. |
| Advanced | 0.82x bodyweight | 148 lb | Retest only when the same setup is preserved. |
| Elite | 1.08x bodyweight | 194 lb | Reject any score raised by rebound or body swing. |
| Stretch Benchmark | 1.30x bodyweight | 234 lb | Use as a long-range benchmark, not a shortcut target. |
| Women’s Milestone | Ratio | 140 lb Target | Decision Rule |
|---|---|---|---|
| Intermediate | 0.40x bodyweight | 56 lb | Build repeatable range before chasing Advanced. |
| Advanced | 0.62x bodyweight | 87 lb | Retest only when the same setup is preserved. |
| Elite | 0.84x bodyweight | 118 lb | Reject any score raised by rebound or assistance. |
| Stretch Benchmark | 1.02x bodyweight | 143 lb | Use as a long-range benchmark, not a shortcut target. |
Related Strength Standards Tools
The closest related strength standards tools for Cable Pull Through are listed below. Use them for context and comparison, not as replacements for this exact standard.