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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 8,000 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 3 x0.02 18 x0.17 50 x0.45 96 x0.88 155 x1.41
120 5 x0.04 23 x0.19 57 x0.48 107 x0.89 168 x1.4
130 7 x0.05 28 x0.21 64 x0.5 116 x0.9 180 x1.39
140 9 x0.07 32 x0.23 71 x0.51 126 x0.9 192 x1.37
150 12 x0.08 37 x0.25 78 x0.52 135 x0.9 203 x1.35
160 15 x0.09 42 x0.26 85 x0.53 144 x0.9 214 x1.34
170 17 x0.1 46 x0.27 92 x0.54 152 x0.9 224 x1.32
180 20 x0.11 51 x0.28 98 x0.55 161 x0.89 234 x1.3
190 23 x0.12 56 x0.29 105 x0.55 169 x0.89 244 x1.28
200 26 x0.13 60 x0.3 111 x0.55 176 x0.88 254 x1.27
210 29 x0.14 65 x0.31 117 x0.56 184 x0.88 263 x1.25
220 32 x0.15 69 x0.31 123 x0.56 191 x0.87 271 x1.23
230 35 x0.15 73 x0.32 128 x0.56 199 x0.86 280 x1.22
240 38 x0.16 78 x0.32 134 x0.56 206 x0.86 288 x1.2
250 41 x0.16 82 x0.33 140 x0.56 212 x0.85 296 x1.19
260 44 x0.17 86 x0.33 145 x0.56 219 x0.84 304 x1.17
270 47 x0.17 90 x0.33 150 x0.56 226 x0.84 312 x1.16
280 50 x0.18 94 x0.34 155 x0.56 232 x0.83 319 x1.14
290 53 x0.18 98 x0.34 161 x0.55 238 x0.82 327 x1.13
300 56 x0.19 102 x0.34 166 x0.55 244 x0.81 334 x1.11
310 59 x0.19 106 x0.34 171 x0.55 250 x0.81 341 x1.1
All 15 45 92 157 234

These male standards were last updated 3 days ago and are based on 4,000 filtered lifts.

Female Cable Fly Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 4 x0.04 16 x0.18 39 x0.43 71 x0.79 112 x1.24
100 4 x0.04 17 x0.17 40 x0.4 74 x0.73 114 x1.14
110 5 x0.04 18 x0.16 42 x0.38 76 x0.69 117 x1.06
120 5 x0.04 19 x0.16 43 x0.36 77 x0.64 119 x0.99
130 5 x0.04 20 x0.15 45 x0.34 79 x0.61 121 x0.93
140 6 x0.04 21 x0.15 46 x0.33 81 x0.58 123 x0.88
150 6 x0.04 21 x0.14 47 x0.31 82 x0.55 125 x0.84
160 7 x0.04 22 x0.14 48 x0.3 84 x0.52 127 x0.79
170 7 x0.04 23 x0.13 49 x0.29 85 x0.5 129 x0.76
180 7 x0.04 24 x0.13 50 x0.28 86 x0.48 130 x0.72
190 8 x0.04 24 x0.13 51 x0.27 88 x0.46 132 x0.69
200 8 x0.04 25 x0.12 52 x0.26 89 x0.44 133 x0.67
210 9 x0.04 25 x0.12 53 x0.25 90 x0.43 135 x0.64
220 9 x0.04 26 x0.12 54 x0.24 91 x0.41 136 x0.62
230 9 x0.04 27 x0.12 54 x0.24 92 x0.4 137 x0.6
240 10 x0.04 27 x0.11 55 x0.23 93 x0.39 139 x0.58
250 10 x0.04 28 x0.11 56 x0.22 94 x0.38 140 x0.56
260 10 x0.04 28 x0.11 57 x0.22 95 x0.37 141 x0.54
All 6 21 46 81 124

These female standards were last updated 3 days ago and are based on 333 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

Barbell

Bench Press 9,890,000 lifts Squat 5,784,000 lifts Deadlift 5,865,000 lifts Shoulder Press 1,477,000 lifts Barbell Curl 730,000 lifts Military Press 129,000 lifts Front Squat 494,000 lifts Incline Bench Press 286,000 lifts Bent Over Row 462,000 lifts Hex Bar Deadlift 189,000 lifts Hip Thrust 106,000 lifts Sumo Deadlift 55,000 lifts Romanian Deadlift 118,000 lifts Rack Pull 21,000 lifts Close Grip Bench Press 25,000 lifts Decline Bench Press 57,000 lifts T-Bar Row 44,000 lifts Pendlay Row 36,000 lifts Preacher Curl 19,000 lifts Barbell Shrug 66,000 lifts Box Squat 12,000 lifts Tricep Extension 39,000 lifts Good Morning 22,000 lifts Lying Tricep Extension 31,000 lifts Floor Press 7,000 lifts Wrist Curl 6,000 lifts Stiff Legged Deadlift 9,000 lifts Upright Row 39,000 lifts Barbell Lunge 6,000 lifts Bulgarian Split Squat 6,000 lifts Reverse Wrist Curl 2,000 lifts Zercher Squat 5,000 lifts Landmine Squat 2,000 lifts Split Squat 3,000 lifts

Bodyweight

Pull Ups 827,000 lifts Push Ups 392,000 lifts Dips 333,000 lifts Chin Ups 178,000 lifts Bodyweight Squat 21,000 lifts One Arm Push Ups 9,000 lifts Muscle Ups 43,000 lifts Sit Ups 45,000 lifts Handstand Push Ups 7,000 lifts Single Leg Squat 12,000 lifts Crunches 26,000 lifts Burpees 7,000 lifts Lunge 5,000 lifts

Olympic

Power Clean 381,000 lifts Clean and Jerk 138,000 lifts Snatch 143,000 lifts Clean 111,000 lifts Push Press 96,000 lifts Overhead Squat 10,000 lifts Thruster 15,000 lifts Clean and Press 102,000 lifts Push Jerk 12,000 lifts Power Snatch 5,000 lifts

Dumbbell

Dumbbell Bench Press 635,000 lifts Dumbbell Curl 530,000 lifts Dumbbell Shoulder Press 314,000 lifts Incline Dumbbell Bench Press 151,000 lifts Dumbbell Row 134,000 lifts Dumbbell Hammer Curl 28,000 lifts Dumbbell Fly 41,000 lifts Dumbbell Lateral Raise 90,000 lifts Dumbbell Tricep Extension 32,000 lifts Dumbbell Shrug 45,000 lifts Goblet Squat 15,000 lifts Dumbbell Lunge 34,000 lifts Arnold Press 10,000 lifts Dumbbell Concentration Curl 26,000 lifts Dumbbell Bulgarian Split Squat 12,000 lifts Lying Dumbbell Tricep Extension 14,000 lifts Incline Dumbbell Curl 6,000 lifts Dumbbell Front Raise 33,000 lifts Dumbbell Reverse Fly 3,000 lifts Incline Dumbbell Fly 14,000 lifts Dumbbell Pullover 5,000 lifts Decline Dumbbell Bench Press 3,000 lifts

Machine

Sled Leg Press 257,000 lifts Chest Press 39,000 lifts Horizontal Leg Press 151,000 lifts Leg Extension 92,000 lifts Machine Shoulder Press 17,000 lifts Calf Raise 53,000 lifts Pec Deck Fly 12,000 lifts Vertical Leg Press 10,000 lifts Seated Leg Curl 37,000 lifts Lying Leg Curl 28,000 lifts Seated Calf Raise 6,000 lifts Hip Abduction 6,000 lifts Hack Squat 9,000 lifts Hip Adduction 4,000 lifts

Cable

Lat Pulldown 215,000 lifts Tricep Pushdown 62,000 lifts Seated Cable Row 28,000 lifts Tricep Rope Pushdown 45,000 lifts Cable Fly 8,000 lifts Face Pull 9,000 lifts + More Exercises

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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