Cable Fly

Cable Fly Standards

Measured in kg

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 95,000 lifts by Strength Level users
Cable Fly

Male Cable Fly Standards (kg)

Entire Community

Strength Level Weight
Beginner 5 kg
Novice 18 kg
Intermediate 39 kg
Advanced 68 kg
Elite 103 kg
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? (kg)

What is the average Cable Fly? The average Cable Fly weight for a male lifter is 39 kg (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 5 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
50 1 7 21 42 69
55 1 9 24 47 75
60 2 11 28 52 81
65 3 13 31 56 87
70 4 15 34 60 92
75 5 17 37 64 97
80 7 19 40 68 102
85 8 22 43 72 106
90 9 24 46 76 111
95 10 26 49 79 115
100 12 28 51 83 119
105 13 30 54 86 123
110 14 31 57 89 127
115 16 33 59 93 131
120 17 35 62 96 135
125 18 37 64 99 138
130 19 39 67 102 142
135 21 41 69 104 145
140 22 42 71 107 149
Age Beg. Nov. Int. Adv. Elite
15 4 15 33 58 88
20 5 17 38 66 101
25 5 18 39 68 103
30 5 18 39 68 103
35 5 18 39 68 103
40 5 18 39 68 103
45 5 17 37 64 98
50 5 16 34 60 92
55 4 15 32 56 85
60 4 13 29 51 78
65 4 12 26 46 70
70 3 11 24 41 63
75 3 10 21 37 56
80 3 9 19 33 50
85 2 8 17 30 45
90 2 7 15 27 41

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kg
kg
years old

Female Cable Fly Standards (kg)

Entire Community

Strength Level Weight
Beginner 3 kg
Novice 10 kg
Intermediate 20 kg
Advanced 35 kg
Elite 53 kg
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? (kg)

What is the average Cable Fly? The average Cable Fly weight for a female lifter is 20 kg (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 3 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
40 1 5 14 26 42
45 1 6 15 28 44
50 2 7 17 30 46
55 2 8 18 32 48
60 3 9 19 33 50
65 3 9 20 35 52
70 3 10 21 36 54
75 4 11 22 37 55
80 4 12 23 38 57
85 5 12 24 40 58
90 5 13 25 41 60
95 5 14 26 42 61
100 6 14 27 43 62
105 6 15 27 44 63
110 7 15 28 45 65
115 7 16 29 46 66
120 7 16 30 47 67
Age Beg. Nov. Int. Adv. Elite
15 3 8 17 30 45
20 3 9 20 34 52
25 3 10 20 35 53
30 3 10 20 35 53
35 3 10 20 35 53
40 3 10 20 35 53
45 3 9 19 34 51
50 3 8 18 31 48
55 2 8 17 29 44
60 2 7 15 27 40
65 2 6 14 24 36
70 2 6 12 22 33
75 2 5 11 19 29
80 1 5 10 17 26
85 1 4 9 15 23
90 1 4 8 14 21

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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kg
kg
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.