Cable Fly Standards (lb)

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

Our cable fly standards are new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Cable Fly Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 2 x0.02 16 x0.14 45 x0.41 91 x0.83 149 x1.35
120 3 x0.03 19 x0.16 52 x0.43 100 x0.83 160 x1.33
130 5 x0.04 23 x0.18 58 x0.45 108 x0.83 171 x1.31
140 6 x0.05 27 x0.19 64 x0.46 116 x0.83 181 x1.29
150 8 x0.06 31 x0.21 70 x0.47 124 x0.83 191 x1.27
160 10 x0.07 35 x0.22 76 x0.47 132 x0.82 200 x1.25
170 13 x0.07 39 x0.23 81 x0.48 139 x0.82 209 x1.23
180 15 x0.08 42 x0.24 87 x0.48 146 x0.81 218 x1.21
190 17 x0.09 46 x0.24 92 x0.48 153 x0.81 226 x1.19
200 19 x0.1 50 x0.25 97 x0.49 160 x0.8 234 x1.17
210 22 x0.1 53 x0.25 102 x0.49 166 x0.79 242 x1.15
220 24 x0.11 57 x0.26 107 x0.49 172 x0.78 250 x1.13
230 26 x0.11 61 x0.26 112 x0.49 179 x0.78 257 x1.12
240 29 x0.12 64 x0.27 117 x0.49 185 x0.77 264 x1.1
250 31 x0.12 68 x0.27 121 x0.48 190 x0.76 271 x1.08
260 33 x0.13 71 x0.27 126 x0.48 196 x0.75 278 x1.07
270 35 x0.13 74 x0.28 130 x0.48 202 x0.75 284 x1.05
280 38 x0.13 78 x0.28 134 x0.48 207 x0.74 291 x1.04
290 40 x0.14 81 x0.28 139 x0.48 212 x0.73 297 x1.02
300 42 x0.14 84 x0.28 143 x0.48 217 x0.72 303 x1.01
310 45 x0.14 87 x0.28 147 x0.47 222 x0.72 309 x1
All 12 38 82 143 217

These male standards were last updated 6 days ago and are based on 338 filtered lifts.

Female Cable Fly Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 3 x0.03 10 x0.11 22 x0.24 39 x0.43 60 x0.66
100 3 x0.03 10 x0.1 23 x0.23 40 x0.4 61 x0.61
110 3 x0.03 11 x0.1 24 x0.22 41 x0.38 63 x0.57
120 4 x0.03 12 x0.1 25 x0.21 43 x0.36 64 x0.54
130 4 x0.03 12 x0.09 26 x0.2 44 x0.34 66 x0.5
140 4 x0.03 13 x0.09 26 x0.19 45 x0.32 67 x0.48
150 5 x0.03 13 x0.09 27 x0.18 46 x0.3 68 x0.45
160 5 x0.03 14 x0.09 28 x0.17 47 x0.29 69 x0.43
170 5 x0.03 14 x0.08 28 x0.17 48 x0.28 70 x0.41
180 6 x0.03 15 x0.08 29 x0.16 48 x0.27 71 x0.4
190 6 x0.03 15 x0.08 30 x0.16 49 x0.26 72 x0.38
200 6 x0.03 16 x0.08 30 x0.15 50 x0.25 73 x0.37
210 6 x0.03 16 x0.08 31 x0.15 51 x0.24 74 x0.35
220 7 x0.03 16 x0.07 31 x0.14 51 x0.23 75 x0.34
230 7 x0.03 17 x0.07 32 x0.14 52 x0.23 76 x0.33
240 7 x0.03 17 x0.07 32 x0.14 53 x0.22 76 x0.32
250 7 x0.03 17 x0.07 33 x0.13 53 x0.21 77 x0.31
260 7 x0.03 18 x0.07 33 x0.13 54 x0.21 78 x0.3
All 4 13 26 45 67

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

What is my exact level?

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Strength Level Calculator

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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Exercise Comparisons

Compare cable fly versus one of the following exercises:

Lat Pulldown Tricep Pushdown Seated Cable Row Tricep Rope Pushdown Face Pull

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