Cable Kickback Standards

Measured in lb

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

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

♂ Male
♀ Female
Kilograms (kg)
Pounds (lb)

Male Cable Kickback Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 3 x0.03 12 x0.11 27 x0.24 47 x0.43 72 x0.66
120 4 x0.04 14 x0.12 30 x0.25 51 x0.43 78 x0.65
130 6 x0.04 16 x0.12 33 x0.25 55 x0.43 82 x0.63
140 7 x0.05 18 x0.13 36 x0.25 59 x0.42 87 x0.62
150 8 x0.05 20 x0.13 39 x0.26 63 x0.42 91 x0.61
160 9 x0.06 22 x0.14 41 x0.26 66 x0.41 96 x0.6
170 11 x0.06 24 x0.14 44 x0.26 70 x0.41 100 x0.59
180 12 x0.07 26 x0.14 47 x0.26 73 x0.4 103 x0.57
190 13 x0.07 28 x0.15 49 x0.26 76 x0.4 107 x0.56
200 15 x0.07 30 x0.15 51 x0.26 79 x0.4 111 x0.55
210 16 x0.08 32 x0.15 54 x0.26 82 x0.39 114 x0.54
220 17 x0.08 33 x0.15 56 x0.26 85 x0.39 118 x0.53
230 18 x0.08 35 x0.15 58 x0.25 88 x0.38 121 x0.53
240 20 x0.08 37 x0.15 61 x0.25 90 x0.38 124 x0.52
250 21 x0.08 39 x0.15 63 x0.25 93 x0.37 127 x0.51
260 22 x0.09 40 x0.15 65 x0.25 96 x0.37 130 x0.5
270 23 x0.09 42 x0.16 67 x0.25 98 x0.36 133 x0.49
280 25 x0.09 43 x0.16 69 x0.25 100 x0.36 136 x0.49
290 26 x0.09 45 x0.16 71 x0.24 103 x0.35 139 x0.48
300 27 x0.09 47 x0.16 73 x0.24 105 x0.35 141 x0.47
310 28 x0.09 48 x0.16 75 x0.24 107 x0.35 144 x0.46
All 10 23 44 70 102

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

lb
lb

Female Cable Kickback Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 2 x0.03 8 x0.08 16 x0.18 28 x0.31 43 x0.48
100 3 x0.03 9 x0.09 18 x0.18 31 x0.31 46 x0.46
110 4 x0.04 11 x0.1 21 x0.19 34 x0.31 50 x0.45
120 5 x0.04 12 x0.1 23 x0.19 36 x0.3 53 x0.44
130 6 x0.05 13 x0.1 24 x0.19 39 x0.3 56 x0.43
140 7 x0.05 15 x0.11 26 x0.19 41 x0.29 58 x0.42
150 8 x0.05 16 x0.11 28 x0.19 43 x0.29 61 x0.41
160 9 x0.05 17 x0.11 30 x0.19 46 x0.28 64 x0.4
170 10 x0.06 19 x0.11 32 x0.19 48 x0.28 66 x0.39
180 11 x0.06 20 x0.11 33 x0.18 50 x0.28 68 x0.38
190 11 x0.06 21 x0.11 35 x0.18 51 x0.27 71 x0.37
200 12 x0.06 22 x0.11 36 x0.18 53 x0.27 73 x0.36
210 13 x0.06 24 x0.11 38 x0.18 55 x0.26 75 x0.36
220 14 x0.06 25 x0.11 39 x0.18 57 x0.26 77 x0.35
230 15 x0.06 26 x0.11 41 x0.18 59 x0.25 79 x0.34
240 16 x0.07 27 x0.11 42 x0.17 60 x0.25 81 x0.34
250 17 x0.07 28 x0.11 43 x0.17 62 x0.25 82 x0.33
260 17 x0.07 29 x0.11 44 x0.17 63 x0.24 84 x0.32
All 6 15 27 42 61

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.

lb
lb

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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.

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Exercise Comparisons

Compare cable kickback versus one of the following exercises:

Lat Pulldown Tricep Pushdown Seated Cable Row Tricep Rope Pushdown Cable Fly Face Pull Reverse Grip Lat Pulldown Cable Bicep Curl Cable Crossover Straight Arm Pulldown Cable Overhead Tricep Extension Cable Woodchoppers Cable Pull Through Cable Lateral Raise Reverse Grip Tricep Pushdown Cable Crunch One Arm Cable Bicep Curl High Pulley Crunch Standing Cable Crunch Overhead Cable Curl One Arm Seated Cable Row One Arm Pulldown Lying Cable Curl Incline Cable Curl Cable Upright Row Cable Shrug Cable Leg Extension Cable External Rotation Behind The Back Cable Curl Cable Reverse Fly

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