Cable Kickback Standards (lb)

The average Cable Kickback is 103 lb for men and 61 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Cable Kickback strength standards are based on 64,454 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Cable Kickback Standards (lb)

Weight

Strength Level	Weight
Beginner	12 lb
Novice	45 lb
Intermediate	103 lb
Advanced	185 lb
Elite	286 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.00x
Novice	0.25x
Intermediate	0.50x
Advanced	1.00x
Elite	1.75x

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

What is the average Cable Kickback? The average Cable Kickback weight for a male lifter is 103 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Cable Kickback? Male beginners should aim to lift 12 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	3	26	71	140	226
120	5	30	78	149	238
130	6	33	84	157	248
140	8	37	89	165	258
150	10	41	95	172	267
160	12	44	100	179	276
170	13	47	105	186	285
180	15	51	110	193	293
190	17	54	115	199	301
200	19	57	120	205	308
210	21	60	124	211	315
220	23	64	129	217	322
230	24	67	133	222	329
240	26	69	137	228	335
250	28	72	141	233	342
260	30	75	145	238	348
270	31	78	149	243	354
280	33	81	153	248	359
290	35	83	156	252	365
300	37	86	160	257	370
310	38	88	163	261	376

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	38	88	158	244
20	11	44	101	181	279
25	12	45	103	185	286
30	12	45	103	185	286
35	12	45	103	185	286
40	12	45	103	185	286
45	11	43	98	176	271
50	10	40	91	164	253
55	10	37	84	152	234
60	9	34	77	138	213
65	8	30	70	125	193
70	7	27	63	113	174
75	6	25	56	101	156
80	6	22	50	90	140
85	5	20	45	81	125
90	5	18	41	73	112

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

These are the most popular Cable Kickback workouts done by male lifters:

3x12 22%

3x10 20%

3x15 6%

4x10 6%

2x10 4%

3x20 4%

2x6 3%

2x20 3%

2x12 2%

6x16 2%

4x12 2%

Rank	Sets	Reps	Percent	Workouts
1	3	12	22%	88
2	3	10	20%	80
3	3	15	6%	25
4	4	10	6%	22
5	2	10	4%	16
5	3	20	4%	16
7	2	6	3%	11
8	2	20	3%	10
9	2	12	2%	9
9	6	16	2%	9
9	4	12	2%	9

Female

Female Cable Kickback Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	12 lb
Novice	32 lb
Intermediate	61 lb
Advanced	101 lb
Elite	148 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.25x
Intermediate	0.45x
Advanced	0.75x
Elite	1.10x

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

What is the average Cable Kickback? The average Cable Kickback weight for a female lifter is 61 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Cable Kickback? Female beginners should aim to lift 12 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	6	21	45	79	120
100	8	23	49	84	126
110	9	26	52	89	132
120	10	28	56	93	137
130	12	30	59	97	143
140	13	33	62	101	147
150	15	35	65	105	152
160	16	37	68	109	156
170	17	39	71	112	160
180	19	41	73	115	164
190	20	43	76	119	168
200	21	45	78	122	172
210	22	46	81	125	175
220	24	48	83	127	178
230	25	50	85	130	182
240	26	51	87	133	185
250	27	53	89	135	188
260	28	55	91	138	191

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	27	52	86	126
20	12	31	60	98	144
25	12	32	61	101	148
30	12	32	61	101	148
35	12	32	61	101	148
40	12	32	61	101	148
45	12	30	58	96	140
50	11	28	54	89	131
55	10	26	50	82	121
60	9	24	46	75	110
65	8	21	41	68	100
70	7	19	37	61	90
75	7	17	33	55	81
80	6	15	30	49	72
85	5	14	27	44	65
90	5	12	24	40	58

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

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

3x12 19%

3x10 16%

3x15 8%

4x12 7%

3x8 5%

3x20 5%

4x10 5%

4x8 4%

2x15 3%

2x10 3%

Rank	Sets	Reps	Percent	Workouts
1	3	12	19%	150
2	3	10	16%	126
3	3	15	8%	63
4	4	12	7%	52
5	3	8	5%	41
5	3	20	5%	41
7	4	10	5%	37
8	4	8	4%	29
9	2	15	3%	23
10	2	10	3%	20

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Cable Kickback strength standards

Strength Level analysed 7,851 qualifying results from 64,454 community lifts to produce our Cable Kickback strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	64,454
Qualifying results	7,851
Male results	2,428
Female results	5,423
Data start	14 August 2020
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	3	26	71	140	226
120	5	30	78	149	238
130	6	33	84	157	248
140	8	37	89	165	258
150	10	41	95	172	267
160	12	44	100	179	276
170	13	47	105	186	285
180	15	51	110	193	293
190	17	54	115	199	301
200	19	57	120	205	308
210	21	60	124	211	315
220	23	64	129	217	322
230	24	67	133	222	329
240	26	69	137	228	335
250	28	72	141	233	342
260	30	75	145	238	348
270	31	78	149	243	354
280	33	81	153	248	359
290	35	83	156	252	365
300	37	86	160	257	370
310	38	88	163	261	376

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	38	88	158	244
20	11	44	101	181	279
25	12	45	103	185	286
30	12	45	103	185	286
35	12	45	103	185	286
40	12	45	103	185	286
45	11	43	98	176	271
50	10	40	91	164	253
55	10	37	84	152	234
60	9	34	77	138	213
65	8	30	70	125	193
70	7	27	63	113	174
75	6	25	56	101	156
80	6	22	50	90	140
85	5	20	45	81	125
90	5	18	41	73	112

Rank	Sets	Reps	Percent	Workouts
1	3	12	22%	88
2	3	10	20%	80
3	3	15	6%	25
4	4	10	6%	22
5	2	10	4%	16
5	3	20	4%	16
7	2	6	3%	11
8	2	20	3%	10
9	2	12	2%	9
9	6	16	2%	9
9	4	12	2%	9

BW	Beg.	Nov.	Int.	Adv.	Elite
90	6	21	45	79	120
100	8	23	49	84	126
110	9	26	52	89	132
120	10	28	56	93	137
130	12	30	59	97	143
140	13	33	62	101	147
150	15	35	65	105	152
160	16	37	68	109	156
170	17	39	71	112	160
180	19	41	73	115	164
190	20	43	76	119	168
200	21	45	78	122	172
210	22	46	81	125	175
220	24	48	83	127	178
230	25	50	85	130	182
240	26	51	87	133	185
250	27	53	89	135	188
260	28	55	91	138	191

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	27	52	86	126
20	12	31	60	98	144
25	12	32	61	101	148
30	12	32	61	101	148
35	12	32	61	101	148
40	12	32	61	101	148
45	12	30	58	96	140
50	11	28	54	89	131
55	10	26	50	82	121
60	9	24	46	75	110
65	8	21	41	68	100
70	7	19	37	61	90
75	7	17	33	55	81
80	6	15	30	49	72
85	5	14	27	44	65
90	5	12	24	40	58

Rank	Sets	Reps	Percent	Workouts
1	3	12	19%	150
2	3	10	16%	126
3	3	15	8%	63
4	4	12	7%	52
5	3	8	5%	41
5	3	20	5%	41
7	4	10	5%	37
8	4	8	4%	29
9	2	15	3%	23
10	2	10	3%	20

BW	Beg.	Nov.	Int.	Adv.	Elite
110	3	26	71	140	226
120	5	30	78	149	238
130	6	33	84	157	248
140	8	37	89	165	258
150	10	41	95	172	267
160	12	44	100	179	276
170	13	47	105	186	285
180	15	51	110	193	293
190	17	54	115	199	301
200	19	57	120	205	308
210	21	60	124	211	315
220	23	64	129	217	322
230	24	67	133	222	329
240	26	69	137	228	335
250	28	72	141	233	342
260	30	75	145	238	348
270	31	78	149	243	354
280	33	81	153	248	359
290	35	83	156	252	365
300	37	86	160	257	370
310	38	88	163	261	376

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	38	88	158	244
20	11	44	101	181	279
25	12	45	103	185	286
30	12	45	103	185	286
35	12	45	103	185	286
40	12	45	103	185	286
45	11	43	98	176	271
50	10	40	91	164	253
55	10	37	84	152	234
60	9	34	77	138	213
65	8	30	70	125	193
70	7	27	63	113	174
75	6	25	56	101	156
80	6	22	50	90	140
85	5	20	45	81	125
90	5	18	41	73	112

Rank	Sets	Reps	Percent	Workouts
1	3	12	22%	88
2	3	10	20%	80
3	3	15	6%	25
4	4	10	6%	22
5	2	10	4%	16
5	3	20	4%	16
7	2	6	3%	11
8	2	20	3%	10
9	2	12	2%	9
9	6	16	2%	9
9	4	12	2%	9

BW	Beg.	Nov.	Int.	Adv.	Elite
90	6	21	45	79	120
100	8	23	49	84	126
110	9	26	52	89	132
120	10	28	56	93	137
130	12	30	59	97	143
140	13	33	62	101	147
150	15	35	65	105	152
160	16	37	68	109	156
170	17	39	71	112	160
180	19	41	73	115	164
190	20	43	76	119	168
200	21	45	78	122	172
210	22	46	81	125	175
220	24	48	83	127	178
230	25	50	85	130	182
240	26	51	87	133	185
250	27	53	89	135	188
260	28	55	91	138	191

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	27	52	86	126
20	12	31	60	98	144
25	12	32	61	101	148
30	12	32	61	101	148
35	12	32	61	101	148
40	12	32	61	101	148
45	12	30	58	96	140
50	11	28	54	89	131
55	10	26	50	82	121
60	9	24	46	75	110
65	8	21	41	68	100
70	7	19	37	61	90
75	7	17	33	55	81
80	6	15	30	49	72
85	5	14	27	44	65
90	5	12	24	40	58

Rank	Sets	Reps	Percent	Workouts
1	3	12	19%	150
2	3	10	16%	126
3	3	15	8%	63
4	4	12	7%	52
5	3	8	5%	41
5	3	20	5%	41
7	4	10	5%	37
8	4	8	4%	29
9	2	15	3%	23
10	2	10	3%	20

Cable Kickback Standards (lb)

Male

Male Cable Kickback Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Cable Kickback Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Cable Kickback strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	3	26	71	140	226
120	5	30	78	149	238
130	6	33	84	157	248
140	8	37	89	165	258
150	10	41	95	172	267
160	12	44	100	179	276
170	13	47	105	186	285
180	15	51	110	193	293
190	17	54	115	199	301
200	19	57	120	205	308
210	21	60	124	211	315
220	23	64	129	217	322
230	24	67	133	222	329
240	26	69	137	228	335
250	28	72	141	233	342
260	30	75	145	238	348
270	31	78	149	243	354
280	33	81	153	248	359
290	35	83	156	252	365
300	37	86	160	257	370
310	38	88	163	261	376

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	38	88	158	244
20	11	44	101	181	279
25	12	45	103	185	286
30	12	45	103	185	286
35	12	45	103	185	286
40	12	45	103	185	286
45	11	43	98	176	271
50	10	40	91	164	253
55	10	37	84	152	234
60	9	34	77	138	213
65	8	30	70	125	193
70	7	27	63	113	174
75	6	25	56	101	156
80	6	22	50	90	140
85	5	20	45	81	125
90	5	18	41	73	112

Rank	Sets	Reps	Percent	Workouts
1	3	12	22%	88
2	3	10	20%	80
3	3	15	6%	25
4	4	10	6%	22
5	2	10	4%	16
5	3	20	4%	16
7	2	6	3%	11
8	2	20	3%	10
9	2	12	2%	9
9	6	16	2%	9
9	4	12	2%	9

BW	Beg.	Nov.	Int.	Adv.	Elite
90	6	21	45	79	120
100	8	23	49	84	126
110	9	26	52	89	132
120	10	28	56	93	137
130	12	30	59	97	143
140	13	33	62	101	147
150	15	35	65	105	152
160	16	37	68	109	156
170	17	39	71	112	160
180	19	41	73	115	164
190	20	43	76	119	168
200	21	45	78	122	172
210	22	46	81	125	175
220	24	48	83	127	178
230	25	50	85	130	182
240	26	51	87	133	185
250	27	53	89	135	188
260	28	55	91	138	191

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	27	52	86	126
20	12	31	60	98	144
25	12	32	61	101	148
30	12	32	61	101	148
35	12	32	61	101	148
40	12	32	61	101	148
45	12	30	58	96	140
50	11	28	54	89	131
55	10	26	50	82	121
60	9	24	46	75	110
65	8	21	41	68	100
70	7	19	37	61	90
75	7	17	33	55	81
80	6	15	30	49	72
85	5	14	27	44	65
90	5	12	24	40	58

Rank	Sets	Reps	Percent	Workouts
1	3	12	19%	150
2	3	10	16%	126
3	3	15	8%	63
4	4	12	7%	52
5	3	8	5%	41
5	3	20	5%	41
7	4	10	5%	37
8	4	8	4%	29
9	2	15	3%	23
10	2	10	3%	20