Cable Fly Standards

Measured in lb

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

♂ Male
♀ Female
Kilograms (kg)
Pounds (lb)
Our community Cable Fly standards are based on 86,000 lifts by Strength Level users

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

Male Lifters

What is the average Cable Fly? The average Cable Fly weight for a male lifter is 88 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Cable Fly? Male beginners should aim to lift 13 lb (1RM) which is still impressive compared to the general population.

See Male Standards By Weight/Age

Female Lifters

What is the average Cable Fly? The average Cable Fly weight for a female lifter is 46 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Cable Fly? Female beginners should aim to lift 7 lb (1RM) which is still impressive compared to the general population.

See Female Standards By Weight/Age

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.

lb
lb

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.

lb
lb

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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.

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Bodyweight

Pull Ups 1,772,000 lifts Push Ups 964,000 lifts Dips 673,000 lifts Chin Ups 411,000 lifts Sit Ups 95,000 lifts Muscle Ups 82,000 lifts Bodyweight Squat 91,000 lifts Back Extension 11,000 lifts Burpees 22,000 lifts Crunches 51,000 lifts Diamond Push Ups 24,000 lifts Single Leg Squat 39,000 lifts One Arm Pull Ups 15,000 lifts Inverted Row 9,000 lifts Handstand Push Ups 25,000 lifts Pistol Squat 10,000 lifts Glute Bridge 12,000 lifts Bench Dips 5,000 lifts One Arm Push Ups 33,000 lifts Side Lunge 941 lifts Neutral Grip Pull Ups 16,000 lifts Lunge 17,000 lifts Squat Jumps 1,000 lifts Russian Twist 9,000 lifts Hanging Leg Raise 11,000 lifts Decline Crunch 2,000 lifts Reverse Lunge 3,000 lifts Jumping Jack 1,000 lifts Close Grip Push Up 2,000 lifts Hanging Knee Raise 2,000 lifts Archer Push Ups 83 lifts Pike Push Up 1,000 lifts Incline Push Up 1,000 lifts Scissor Kicks 59 lifts Roman Chair Side Bend 303 lifts Leg Lift 553 lifts Incline Bench Sit Up 1,000 lifts Flutter Kicks 833 lifts Clap Pull Up 597 lifts Bicycle Crunch 1,000 lifts Nordic Hamstring Curl 2,000 lifts Ring Muscle Ups 1,000 lifts Ring Dips 5,000 lifts Glute Ham Raise 2,000 lifts Superman 73 lifts Floor Hip Abduction 361 lifts Decline Push Up 3,000 lifts Sissy Squat 1,000 lifts Reverse Crunches 1,000 lifts Toes To Bar 5,000 lifts Lying Leg Raise 7,000 lifts Reverse Hyperextension 52 lifts Glute Kickback 98 lifts Star Jump 378 lifts Squat Thrust 353 lifts Side Crunch 489 lifts Mountain Climbers 665 lifts Hip Extension 347 lifts Floor Hip Extension 191 lifts

Olympic

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Dumbbell

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Machine

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Cable

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