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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 based on 4,000 lifts by Strength Level users.

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 17 x0.16 49 x0.45 97 x0.88 158 x1.44
120 4 x0.03 22 x0.18 57 x0.47 108 x0.9 172 x1.43
130 6 x0.05 27 x0.2 64 x0.49 118 x0.91 184 x1.42
140 8 x0.06 31 x0.22 71 x0.51 128 x0.91 197 x1.4
150 11 x0.07 36 x0.24 79 x0.52 137 x0.92 209 x1.39
160 14 x0.08 41 x0.26 86 x0.54 147 x0.92 220 x1.37
170 16 x0.1 46 x0.27 93 x0.54 156 x0.91 231 x1.36
180 19 x0.11 51 x0.28 99 x0.55 164 x0.91 241 x1.34
190 22 x0.12 55 x0.29 106 x0.56 173 x0.91 252 x1.32
200 25 x0.13 60 x0.3 112 x0.56 181 x0.9 262 x1.31
210 28 x0.13 65 x0.31 119 x0.56 189 x0.9 271 x1.29
220 31 x0.14 69 x0.31 125 x0.57 197 x0.89 280 x1.27
230 34 x0.15 74 x0.32 131 x0.57 204 x0.89 289 x1.26
240 37 x0.16 78 x0.33 137 x0.57 212 x0.88 298 x1.24
250 41 x0.16 83 x0.33 143 x0.57 219 x0.88 307 x1.23
260 44 x0.17 87 x0.33 148 x0.57 226 x0.87 315 x1.21
270 47 x0.17 91 x0.34 154 x0.57 233 x0.86 323 x1.2
280 50 x0.18 95 x0.34 159 x0.57 239 x0.86 331 x1.18
290 53 x0.18 100 x0.34 165 x0.57 246 x0.85 339 x1.17
300 56 x0.19 104 x0.35 170 x0.57 253 x0.84 346 x1.15
310 59 x0.19 108 x0.35 175 x0.57 259 x0.83 354 x1.14
All 14 44 93 160 241

These male standards were last updated 5 hours ago and are based on 2,000 filtered lifts.

Female Cable Fly Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 3 x0.04 15 x0.17 38 x0.42 70 x0.78 111 x1.23
100 4 x0.04 17 x0.17 40 x0.4 73 x0.73 114 x1.14
110 4 x0.04 18 x0.16 42 x0.38 75 x0.69 117 x1.06
120 5 x0.04 19 x0.16 43 x0.36 78 x0.65 120 x1
130 5 x0.04 20 x0.15 45 x0.34 80 x0.61 122 x0.94
140 6 x0.04 21 x0.15 46 x0.33 82 x0.58 125 x0.89
150 6 x0.04 22 x0.15 48 x0.32 84 x0.56 127 x0.85
160 7 x0.04 23 x0.14 49 x0.31 85 x0.53 129 x0.81
170 7 x0.04 24 x0.14 50 x0.3 87 x0.51 131 x0.77
180 8 x0.04 24 x0.14 52 x0.29 89 x0.49 133 x0.74
190 8 x0.04 25 x0.13 53 x0.28 90 x0.47 135 x0.71
200 9 x0.04 26 x0.13 54 x0.27 92 x0.46 137 x0.68
210 9 x0.04 27 x0.13 55 x0.26 93 x0.44 139 x0.66
220 10 x0.04 27 x0.12 56 x0.25 94 x0.43 140 x0.64
230 10 x0.04 28 x0.12 57 x0.25 96 x0.42 142 x0.62
240 10 x0.04 29 x0.12 58 x0.24 97 x0.4 143 x0.6
250 11 x0.04 29 x0.12 59 x0.23 98 x0.39 145 x0.58
260 11 x0.04 30 x0.12 60 x0.23 99 x0.38 146 x0.56
All 6 21 47 82 126

These female standards were last updated 5 hours ago and are based on 197 filtered lifts.

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.

More Exercises

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Bench Press 8,950,000 lifts Deadlift 5,359,000 lifts Squat 5,269,000 lifts Shoulder Press 1,367,000 lifts Barbell Curl 676,000 lifts Military Press 75,000 lifts Front Squat 458,000 lifts Incline Bench Press 245,000 lifts Bent Over Row 427,000 lifts Hex Bar Deadlift 162,000 lifts Sumo Deadlift 35,000 lifts Hip Thrust 89,000 lifts Romanian Deadlift 103,000 lifts Close Grip Bench Press 15,000 lifts Pendlay Row 30,000 lifts Stiff Legged Deadlift 5,000 lifts Decline Bench Press 49,000 lifts Tricep Extension 35,000 lifts T-Bar Row 38,000 lifts Rack Pull 12,000 lifts Barbell Shrug 59,000 lifts Box Squat 8,000 lifts Barbell Lunge 3,000 lifts Zercher Squat 3,000 lifts Preacher Curl 13,000 lifts Upright Row 36,000 lifts Lying Tricep Extension 27,000 lifts Good Morning 19,000 lifts Reverse Wrist Curl 1,000 lifts Bulgarian Split Squat 4,000 lifts Floor Press 4,000 lifts Wrist Curl 4,000 lifts Split Squat 2,000 lifts Landmine Squat 1,000 lifts

Bodyweight

Pull Ups 747,000 lifts Push Ups 347,000 lifts Dips 302,000 lifts Chin Ups 152,000 lifts Bodyweight Squat 12,000 lifts Muscle Ups 38,000 lifts Sit Ups 39,000 lifts Burpees 5,000 lifts Single Leg Squat 8,000 lifts Crunches 22,000 lifts One Arm Push Ups 5,000 lifts Handstand Push Ups 4,000 lifts Lunge 3,000 lifts

Olympic

Power Clean 360,000 lifts Clean and Jerk 129,000 lifts Clean 103,000 lifts Snatch 133,000 lifts Push Press 89,000 lifts Clean and Press 99,000 lifts Overhead Squat 7,000 lifts Push Jerk 11,000 lifts Thruster 13,000 lifts Power Snatch 3,000 lifts

Dumbbell

Dumbbell Bench Press 528,000 lifts Dumbbell Curl 462,000 lifts Dumbbell Shoulder Press 269,000 lifts Incline Dumbbell Bench Press 121,000 lifts Dumbbell Row 117,000 lifts Dumbbell Lateral Raise 78,000 lifts Dumbbell Hammer Curl 18,000 lifts Arnold Press 5,000 lifts Dumbbell Fly 35,000 lifts Dumbbell Shrug 39,000 lifts Goblet Squat 8,000 lifts Dumbbell Bulgarian Split Squat 7,000 lifts Dumbbell Lunge 29,000 lifts Dumbbell Tricep Extension 26,000 lifts Dumbbell Front Raise 30,000 lifts Dumbbell Concentration Curl 22,000 lifts Incline Dumbbell Curl 3,000 lifts Lying Dumbbell Tricep Extension 12,000 lifts Incline Dumbbell Fly 13,000 lifts Dumbbell Pullover 3,000 lifts Dumbbell Reverse Fly 2,000 lifts Decline Dumbbell Bench Press 2,000 lifts

Machine

Sled Leg Press 219,000 lifts Horizontal Leg Press 129,000 lifts Chest Press 21,000 lifts Leg Extension 80,000 lifts Calf Raise 46,000 lifts Machine Shoulder Press 9,000 lifts Vertical Leg Press 6,000 lifts Lying Leg Curl 24,000 lifts Pec Deck Fly 7,000 lifts Seated Leg Curl 32,000 lifts Seated Calf Raise 3,000 lifts Hack Squat 6,000 lifts Hip Abduction 4,000 lifts Hip Adduction 2,000 lifts

Cable

Lat Pulldown 190,000 lifts Seated Cable Row 17,000 lifts Tricep Pushdown 52,000 lifts Tricep Rope Pushdown 40,000 lifts Cable Fly 4,000 lifts Face Pull 5,000 lifts + More Exercises

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Exercise Comparisons

Compare cable fly versus one of the following exercises:

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