Cable Pull Through

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Gluteus Maximus, Hamstring
Secondary Muscles	Adductor Muscle Group, Erector Spinae
Stabilizer Muscles	Abdominal External Oblique
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Gluteus Maximus, Hamstring

Secondary Muscles

Adductor Muscle Group, Erector Spinae

Stabilizer Muscles

Abdominal External Oblique

Grip Muscles

Forearm Flexors

Cable Pull Through Average Weight [1RM]

Level
Beg.	13 kg (29 lbs)	10 kg (22 lbs)
Nov.	32 kg (70 lbs)	23 kg (50 lbs)
Int.	60 kg (132 lbs)	42 kg (92 lbs)
Adv.	97 kg (213 lbs)	67 kg (147 lbs)
Pro	140 kg (308 lbs)	96 kg (211 lbs)

Level

Beg.

13 kg
(29 lbs)

10 kg
(22 lbs)

Nov.

32 kg
(70 lbs)

23 kg
(50 lbs)

Int.

60 kg
(132 lbs)

42 kg
(92 lbs)

Adv.

97 kg
(213 lbs)

67 kg
(147 lbs)

Pro

140 kg
(308 lbs)

96 kg
(211 lbs)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Cable Pull Through Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	5	16	36	64	98
55	6	20	41	70	106
60	8	23	45	76	113
65	10	26	50	82	119
70	12	29	54	87	126
75	14	32	58	92	132
80	16	34	62	97	138
85	18	37	65	101	143
90	20	40	69	106	149
95	22	43	73	110	154
100	23	45	76	115	159
105	25	48	79	119	163
110	27	50	83	123	168
115	29	53	86	126	173
120	31	55	89	130	177
125	33	58	92	134	181
130	34	60	95	137	185
135	36	62	98	141	189
140	38	65	100	144	193

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	11	27	51	82	119
20	13	31	58	94	136
25	13	32	60	97	140
30	13	32	60	97	140
35	13	32	60	97	140
40	13	32	60	97	140
45	13	30	57	92	133
50	12	28	53	86	124
55	11	26	49	79	115
60	10	24	45	73	105
65	9	22	41	66	95
70	8	19	36	59	85
75	7	17	33	53	76
80	6	15	29	47	68
85	6	14	26	42	61
90	5	13	24	38	55

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	6	17	33	55	81
45	7	18	35	58	85
50	8	20	37	60	88
55	9	21	39	63	91
60	10	22	41	65	93
65	11	24	43	67	96
70	11	25	44	69	98
75	12	26	46	71	100
80	13	27	47	73	102
85	14	28	48	74	104
90	14	29	50	76	106
95	15	30	51	78	108
100	16	31	52	79	110
105	16	32	53	80	111
110	17	33	54	82	113
115	17	33	55	83	115
120	18	34	56	84	116

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	9	19	36	57	81
20	10	22	41	65	93
25	10	23	42	67	96
30	10	23	42	67	96
35	10	23	42	67	96
40	10	23	42	67	96
45	10	22	40	63	91
50	9	20	37	59	85
55	8	19	35	55	79
60	8	17	32	50	72
65	7	16	28	45	65
70	6	14	26	41	58
75	5	12	23	36	52
80	5	11	20	33	47
85	4	10	18	29	42
90	4	9	17	26	38

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 25-35 Calories
Medium	🔥 35-50 Calories
Hard	🔥 50-70 Calories
Max	🔥 70-90 Calories

Intensity

Calories Burned

Easy

🔥 25-35 Calories

Medium

🔥 35-50 Calories

Hard

🔥 50-70 Calories

Max

🔥 70-90 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Cable Pull Through Average Weight [1RM]

Cable Pull Through Standard (kg)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
50	5	16	36	64	98
55	6	20	41	70	106
60	8	23	45	76	113
65	10	26	50	82	119
70	12	29	54	87	126
75	14	32	58	92	132
80	16	34	62	97	138
85	18	37	65	101	143
90	20	40	69	106	149
95	22	43	73	110	154
100	23	45	76	115	159
105	25	48	79	119	163
110	27	50	83	123	168
115	29	53	86	126	173
120	31	55	89	130	177
125	33	58	92	134	181
130	34	60	95	137	185
135	36	62	98	141	189
140	38	65	100	144	193

Age	Beg.	Nov.	Int.	Adv.	Pro
15	11	27	51	82	119
20	13	31	58	94	136
25	13	32	60	97	140
30	13	32	60	97	140
35	13	32	60	97	140
40	13	32	60	97	140
45	13	30	57	92	133
50	12	28	53	86	124
55	11	26	49	79	115
60	10	24	45	73	105
65	9	22	41	66	95
70	8	19	36	59	85
75	7	17	33	53	76
80	6	15	29	47	68
85	6	14	26	42	61
90	5	13	24	38	55

BW	Beg.	Nov.	Int.	Adv.	Pro
40	6	17	33	55	81
45	7	18	35	58	85
50	8	20	37	60	88
55	9	21	39	63	91
60	10	22	41	65	93
65	11	24	43	67	96
70	11	25	44	69	98
75	12	26	46	71	100
80	13	27	47	73	102
85	14	28	48	74	104
90	14	29	50	76	106
95	15	30	51	78	108
100	16	31	52	79	110
105	16	32	53	80	111
110	17	33	54	82	113
115	17	33	55	83	115
120	18	34	56	84	116

Age	Beg.	Nov.	Int.	Adv.	Pro
15	9	19	36	57	81
20	10	22	41	65	93
25	10	23	42	67	96
30	10	23	42	67	96
35	10	23	42	67	96
40	10	23	42	67	96
45	10	22	40	63	91
50	9	20	37	59	85
55	8	19	35	55	79
60	8	17	32	50	72
65	7	16	28	45	65
70	6	14	26	41	58
75	5	12	23	36	52
80	5	11	20	33	47
85	4	10	18	29	42
90	4	9	17	26	38

BW	Beg.	Nov.	Int.	Adv.	Pro
50	5	16	36	64	98
55	6	20	41	70	106
60	8	23	45	76	113
65	10	26	50	82	119
70	12	29	54	87	126
75	14	32	58	92	132
80	16	34	62	97	138
85	18	37	65	101	143
90	20	40	69	106	149
95	22	43	73	110	154
100	23	45	76	115	159
105	25	48	79	119	163
110	27	50	83	123	168
115	29	53	86	126	173
120	31	55	89	130	177
125	33	58	92	134	181
130	34	60	95	137	185
135	36	62	98	141	189
140	38	65	100	144	193

Age	Beg.	Nov.	Int.	Adv.	Pro
15	11	27	51	82	119
20	13	31	58	94	136
25	13	32	60	97	140
30	13	32	60	97	140
35	13	32	60	97	140
40	13	32	60	97	140
45	13	30	57	92	133
50	12	28	53	86	124
55	11	26	49	79	115
60	10	24	45	73	105
65	9	22	41	66	95
70	8	19	36	59	85
75	7	17	33	53	76
80	6	15	29	47	68
85	6	14	26	42	61
90	5	13	24	38	55

BW	Beg.	Nov.	Int.	Adv.	Pro
40	6	17	33	55	81
45	7	18	35	58	85
50	8	20	37	60	88
55	9	21	39	63	91
60	10	22	41	65	93
65	11	24	43	67	96
70	11	25	44	69	98
75	12	26	46	71	100
80	13	27	47	73	102
85	14	28	48	74	104
90	14	29	50	76	106
95	15	30	51	78	108
100	16	31	52	79	110
105	16	32	53	80	111
110	17	33	54	82	113
115	17	33	55	83	115
120	18	34	56	84	116

Age	Beg.	Nov.	Int.	Adv.	Pro
15	9	19	36	57	81
20	10	22	41	65	93
25	10	23	42	67	96
30	10	23	42	67	96
35	10	23	42	67	96
40	10	23	42	67	96
45	10	22	40	63	91
50	9	20	37	59	85
55	8	19	35	55	79
60	8	17	32	50	72
65	7	16	28	45	65
70	6	14	26	41	58
75	5	12	23	36	52
80	5	11	20	33	47
85	4	10	18	29	42
90	4	9	17	26	38

BW	Beg.	Nov.	Int.	Adv.	Pro
50	5	16	36	64	98
55	6	20	41	70	106
60	8	23	45	76	113
65	10	26	50	82	119
70	12	29	54	87	126
75	14	32	58	92	132
80	16	34	62	97	138
85	18	37	65	101	143
90	20	40	69	106	149
95	22	43	73	110	154
100	23	45	76	115	159
105	25	48	79	119	163
110	27	50	83	123	168
115	29	53	86	126	173
120	31	55	89	130	177
125	33	58	92	134	181
130	34	60	95	137	185
135	36	62	98	141	189
140	38	65	100	144	193

Age	Beg.	Nov.	Int.	Adv.	Pro
15	11	27	51	82	119
20	13	31	58	94	136
25	13	32	60	97	140
30	13	32	60	97	140
35	13	32	60	97	140
40	13	32	60	97	140
45	13	30	57	92	133
50	12	28	53	86	124
55	11	26	49	79	115
60	10	24	45	73	105
65	9	22	41	66	95
70	8	19	36	59	85
75	7	17	33	53	76
80	6	15	29	47	68
85	6	14	26	42	61
90	5	13	24	38	55

BW	Beg.	Nov.	Int.	Adv.	Pro
40	6	17	33	55	81
45	7	18	35	58	85
50	8	20	37	60	88
55	9	21	39	63	91
60	10	22	41	65	93
65	11	24	43	67	96
70	11	25	44	69	98
75	12	26	46	71	100
80	13	27	47	73	102
85	14	28	48	74	104
90	14	29	50	76	106
95	15	30	51	78	108
100	16	31	52	79	110
105	16	32	53	80	111
110	17	33	54	82	113
115	17	33	55	83	115
120	18	34	56	84	116

Age	Beg.	Nov.	Int.	Adv.	Pro
15	9	19	36	57	81
20	10	22	41	65	93
25	10	23	42	67	96
30	10	23	42	67	96
35	10	23	42	67	96
40	10	23	42	67	96
45	10	22	40	63	91
50	9	20	37	59	85
55	8	19	35	55	79
60	8	17	32	50	72
65	7	16	28	45	65
70	6	14	26	41	58
75	5	12	23	36	52
80	5	11	20	33	47
85	4	10	18	29	42
90	4	9	17	26	38