Cable fly strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.
Our cable fly standards are based on 39,000 lifts by Strength Level users.
Male Cable Fly Standards (lb)
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 110 | 2 x0.02 | 17 x0.15 | 48 x0.44 | 96 x0.88 | 158 x1.44 |
| 120 | 3 x0.03 | 21 x0.17 | 55 x0.46 | 106 x0.89 | 171 x1.42 |
| 130 | 5 x0.04 | 25 x0.19 | 62 x0.48 | 116 x0.89 | 183 x1.4 |
| 140 | 7 x0.05 | 29 x0.21 | 69 x0.49 | 125 x0.89 | 194 x1.39 |
| 150 | 9 x0.06 | 34 x0.23 | 76 x0.5 | 134 x0.89 | 205 x1.37 |
| 160 | 12 x0.07 | 38 x0.24 | 82 x0.51 | 143 x0.89 | 216 x1.35 |
| 170 | 14 x0.08 | 43 x0.25 | 88 x0.52 | 151 x0.89 | 226 x1.33 |
| 180 | 17 x0.09 | 47 x0.26 | 95 x0.53 | 159 x0.88 | 236 x1.31 |
| 190 | 19 x0.1 | 51 x0.27 | 101 x0.53 | 167 x0.88 | 245 x1.29 |
| 200 | 22 x0.11 | 55 x0.28 | 107 x0.53 | 174 x0.87 | 254 x1.27 |
| 210 | 25 x0.12 | 60 x0.28 | 112 x0.53 | 182 x0.86 | 263 x1.25 |
| 220 | 27 x0.12 | 64 x0.29 | 118 x0.54 | 189 x0.86 | 272 x1.24 |
| 230 | 30 x0.13 | 68 x0.29 | 123 x0.54 | 196 x0.85 | 280 x1.22 |
| 240 | 33 x0.14 | 72 x0.3 | 129 x0.54 | 203 x0.84 | 288 x1.2 |
| 250 | 36 x0.14 | 76 x0.3 | 134 x0.54 | 209 x0.84 | 296 x1.18 |
| 260 | 38 x0.15 | 80 x0.31 | 139 x0.54 | 216 x0.83 | 304 x1.17 |
| 270 | 41 x0.15 | 84 x0.31 | 144 x0.54 | 222 x0.82 | 311 x1.15 |
| 280 | 44 x0.16 | 87 x0.31 | 149 x0.53 | 228 x0.81 | 319 x1.14 |
| 290 | 46 x0.16 | 91 x0.31 | 154 x0.53 | 234 x0.81 | 326 x1.12 |
| 300 | 49 x0.16 | 95 x0.32 | 159 x0.53 | 240 x0.8 | 333 x1.11 |
| 310 | 51 x0.17 | 98 x0.32 | 164 x0.53 | 246 x0.79 | 340 x1.1 |
| All | 13 | 41 | 89 | 155 | 235 |
These male standards were last updated August and are based on 6,000 filtered lifts.
Female Cable Fly Standards (lb)
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 90 | 4 x0.04 | 15 x0.17 | 36 x0.4 | 66 x0.73 | 102 x1.13 |
| 100 | 4 x0.04 | 17 x0.17 | 38 x0.38 | 68 x0.68 | 105 x1.05 |
| 110 | 5 x0.05 | 18 x0.16 | 40 x0.36 | 71 x0.64 | 108 x0.98 |
| 120 | 6 x0.05 | 19 x0.16 | 42 x0.35 | 73 x0.61 | 111 x0.92 |
| 130 | 6 x0.05 | 20 x0.15 | 43 x0.33 | 75 x0.58 | 113 x0.87 |
| 140 | 7 x0.05 | 21 x0.15 | 45 x0.32 | 77 x0.55 | 116 x0.83 |
| 150 | 7 x0.05 | 22 x0.15 | 46 x0.31 | 79 x0.53 | 118 x0.79 |
| 160 | 8 x0.05 | 23 x0.14 | 47 x0.3 | 81 x0.5 | 120 x0.75 |
| 170 | 8 x0.05 | 24 x0.14 | 49 x0.29 | 82 x0.48 | 122 x0.72 |
| 180 | 9 x0.05 | 25 x0.14 | 50 x0.28 | 84 x0.47 | 124 x0.69 |
| 190 | 9 x0.05 | 26 x0.13 | 51 x0.27 | 85 x0.45 | 126 x0.66 |
| 200 | 10 x0.05 | 26 x0.13 | 52 x0.26 | 87 x0.43 | 128 x0.64 |
| 210 | 10 x0.05 | 27 x0.13 | 53 x0.25 | 88 x0.42 | 130 x0.62 |
| 220 | 11 x0.05 | 28 x0.13 | 54 x0.25 | 89 x0.41 | 131 x0.6 |
| 230 | 11 x0.05 | 29 x0.12 | 55 x0.24 | 91 x0.39 | 133 x0.58 |
| 240 | 12 x0.05 | 29 x0.12 | 56 x0.23 | 92 x0.38 | 134 x0.56 |
| 250 | 12 x0.05 | 30 x0.12 | 57 x0.23 | 93 x0.37 | 136 x0.54 |
| 260 | 13 x0.05 | 31 x0.12 | 58 x0.22 | 94 x0.36 | 137 x0.53 |
| All | 7 | 21 | 45 | 78 | 118 |
These female standards were last updated August and are based on 562 filtered lifts.
Rate Your Lifts Against Other People
The Strength Level Calculator can show your exact level of strength at any bodyweight.
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. |
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Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Reverse Grip Lat Pulldown 16 lifts Cable Bicep Curl 29,000 lifts Cable Crossover 8 lifts Straight Arm Pulldown 6 lifts Cable Overhead Tricep Extension 5 lifts Cable Woodchoppers 5 lifts Cable Pull Through 24,000 lifts Cable Lateral Raise 25,000 lifts Reverse Grip Tricep Pushdown 3 lifts Cable Crunch 26,000 lifts One Arm Cable Bicep Curl 23,000 lifts High Pulley Crunch 1 lift Standing Cable Crunch Overhead Cable Curl One Arm Seated Cable Row One Arm Pulldown Lying Cable Curl Incline Cable Curl Cable Upright Row Cable Shrug Cable Leg Extension Cable External Rotation Behind The Back Cable Curl Cable Reverse Fly Cable KickbackExercise Comparisons
Compare cable fly versus one of the following exercises: