Cable Fly

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.

Our community Cable Fly standards are based on 92,000 lifts by Strength Level users
Cable Fly

Male Cable Fly Standards (lb)

Entire Community

Strength Level Weight
Beginner 11 lb
Novice 39 lb
Intermediate 85 lb
Advanced 150 lb
Elite 227 lb
Strength Level Bodyweight Ratio
Beginner 0.05x
Novice 0.25x
Intermediate 0.50x
Advanced 0.85x
Elite 1.35x

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

What is the average Cable Fly? The average Cable Fly weight for a male lifter is 85 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 11 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
110 1 15 46 93 153
120 3 19 53 102 165
130 5 24 59 112 176
140 6 28 66 120 188
150 9 32 72 129 198
160 11 36 79 137 209
170 13 40 85 145 218
180 16 44 91 153 228
190 18 49 96 161 237
200 20 53 102 168 246
210 23 57 108 175 255
220 26 61 113 182 263
230 28 64 118 189 271
240 31 68 124 195 279
250 33 72 129 202 287
260 36 76 134 208 294
270 38 80 139 214 301
280 41 83 143 220 308
290 43 87 148 226 315
300 46 90 153 232 322
310 49 94 157 237 329
Age Beg. Nov. Int. Adv. Elite
15 10 33 73 127 194
20 11 38 83 146 222
25 11 39 85 150 227
30 11 39 85 150 227
35 11 39 85 150 227
40 11 39 85 150 227
45 11 37 81 142 216
50 10 35 76 133 203
55 9 32 70 123 187
60 9 29 64 112 171
65 8 26 58 102 154
70 7 24 52 91 139
75 6 21 46 81 124
80 6 19 42 73 111
85 5 17 37 65 99
90 5 15 34 59 89

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lb
lb
years old

Female Cable Fly Standards (lb)

Entire Community

Strength Level Weight
Beginner 7 lb
Novice 21 lb
Intermediate 45 lb
Advanced 78 lb
Elite 118 lb
Strength Level Bodyweight Ratio
Beginner 0.05x
Novice 0.15x
Intermediate 0.30x
Advanced 0.55x
Elite 0.80x

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

What is the average Cable Fly? The average Cable Fly weight for a female lifter is 45 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.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 2 12 31 58 93
100 3 14 34 62 97
110 4 16 36 66 102
120 5 17 39 69 106
130 6 19 41 72 110
140 6 20 44 75 113
150 7 22 46 78 117
160 8 23 48 81 120
170 9 25 50 83 123
180 10 26 52 86 126
190 11 27 53 88 129
200 11 29 55 90 132
210 12 30 57 92 134
220 13 31 59 95 137
230 14 32 60 97 139
240 14 33 62 99 142
250 15 34 63 100 144
260 16 36 65 102 146
Age Beg. Nov. Int. Adv. Elite
15 6 18 38 66 100
20 6 20 44 76 115
25 7 21 45 78 118
30 7 21 45 78 118
35 7 21 45 78 118
40 7 21 45 78 118
45 6 20 43 74 112
50 6 19 40 69 105
55 5 17 37 64 97
60 5 16 34 59 88
65 4 14 31 53 80
70 4 13 27 47 72
75 4 11 24 42 64
80 3 10 22 38 57
85 3 9 20 34 51
90 3 8 18 31 46

How many sets and reps of Cable Fly should I do?

These are the most popular Cable Fly workouts done by female lifters:

3x10 28%
3x12 14%
4x12 11%
4x10 9%
3x8 7%

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lb
lb
years old

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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.