Cable Reverse Fly Standards

Measured in lb

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

Our cable reverse fly 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 Reverse Fly Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 1 x0.01 12 x0.11 36 x0.32 71 x0.65 116 x1.06
120 2 x0.02 15 x0.13 40 x0.34 78 x0.65 125 x1.04
130 4 x0.03 18 x0.14 45 x0.34 84 x0.64 132 x1.02
140 5 x0.03 21 x0.15 49 x0.35 90 x0.64 140 x1
150 6 x0.04 23 x0.16 53 x0.35 95 x0.63 147 x0.98
160 8 x0.05 26 x0.16 57 x0.36 101 x0.63 153 x0.96
170 9 x0.05 29 x0.17 61 x0.36 106 x0.62 160 x0.94
180 11 x0.06 31 x0.17 65 x0.36 111 x0.62 166 x0.92
190 12 x0.06 34 x0.18 69 x0.36 116 x0.61 172 x0.9
200 14 x0.07 37 x0.18 72 x0.36 120 x0.6 178 x0.89
210 15 x0.07 39 x0.19 76 x0.36 125 x0.6 183 x0.87
220 17 x0.08 42 x0.19 79 x0.36 129 x0.59 188 x0.86
230 18 x0.08 44 x0.19 83 x0.36 134 x0.58 194 x0.84
240 20 x0.08 47 x0.19 86 x0.36 138 x0.57 199 x0.83
250 22 x0.09 49 x0.2 89 x0.36 142 x0.57 204 x0.81
260 23 x0.09 51 x0.2 93 x0.36 146 x0.56 208 x0.8
270 25 x0.09 54 x0.2 96 x0.35 150 x0.56 213 x0.79
280 26 x0.09 56 x0.2 99 x0.35 154 x0.55 218 x0.78
290 28 x0.1 58 x0.2 102 x0.35 157 x0.54 222 x0.77
300 29 x0.1 60 x0.2 105 x0.35 161 x0.54 226 x0.75
310 31 x0.1 62 x0.2 107 x0.35 165 x0.53 230 x0.74
All 8 28 62 108 165

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 Reverse Fly Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 4 x0.04 12 x0.13 25 x0.28 43 x0.48 64 x0.72
100 5 x0.04 13 x0.13 26 x0.26 45 x0.45 67 x0.67
110 5 x0.05 14 x0.13 28 x0.25 47 x0.42 69 x0.63
120 6 x0.05 15 x0.12 29 x0.24 48 x0.4 71 x0.59
130 6 x0.05 16 x0.12 30 x0.23 50 x0.38 73 x0.56
140 7 x0.05 16 x0.12 31 x0.22 51 x0.37 74 x0.53
150 7 x0.05 17 x0.11 32 x0.22 52 x0.35 76 x0.51
160 8 x0.05 18 x0.11 33 x0.21 54 x0.34 78 x0.49
170 8 x0.05 19 x0.11 34 x0.2 55 x0.32 79 x0.47
180 9 x0.05 19 x0.11 35 x0.2 56 x0.31 80 x0.45
190 9 x0.05 20 x0.11 36 x0.19 57 x0.3 82 x0.43
200 9 x0.05 21 x0.1 37 x0.19 58 x0.29 83 x0.42
210 10 x0.05 21 x0.1 38 x0.18 59 x0.28 84 x0.4
220 10 x0.05 22 x0.1 39 x0.18 60 x0.27 85 x0.39
230 11 x0.05 22 x0.1 39 x0.17 61 x0.27 87 x0.38
240 11 x0.05 23 x0.1 40 x0.17 62 x0.26 88 x0.37
250 11 x0.05 24 x0.09 41 x0.16 63 x0.25 89 x0.35
260 12 x0.05 24 x0.09 42 x0.16 64 x0.25 90 x0.35
All 7 17 32 52 76

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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Pull Ups 1,097,000 lifts Push Ups 564,000 lifts Dips 434,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Sit Ups 64,000 lifts Handstand Push Ups 16,000 lifts Crunches 36,000 lifts Back Extension 3,000 lifts One Arm Push Ups 20,000 lifts Pistol Squat 18 lifts Diamond Push Ups 10,000 lifts Single Leg Squat 25,000 lifts Muscle Ups 59,000 lifts Glute Bridge 3,000 lifts Lunge 11,000 lifts Burpees 15,000 lifts Neutral Grip Pull Ups 5,000 lifts Hanging Leg Raise 4,000 lifts Glute Ham Raise 1,000 lifts Russian Twist 3,000 lifts Bench Dips 6 lifts One Arm Pull Ups 7,000 lifts Lying Leg Raise 2,000 lifts Inverted Row 3,000 lifts Hanging Knee Raise 5 lifts Australian Pull Ups 2 lifts Ring Muscle Ups 2 lifts Reverse Lunge 2 lifts Toes To Bar 2,000 lifts Star Jump Squat Thrust Squat Jump Side Lunge Side Crunch Roman Chair Side Bend Pike Push Up Mountain Climbers Leg Lift Jumping Jack Jump Squat Incline Push Up Incline Bench Sit Up Hip Extension Flutter Kick Floor Hip Extension Floor Hip Abduction Decline Push Up Decline Crunch Clap Pull Up Bicycle Crunch Sissy Squat Close Grip Push Up Nordic Hamstring Curl Reverse Crunches Ring Dips

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Power Clean 475,000 lifts Snatch 199,000 lifts Clean 158,000 lifts Push Press 144,000 lifts Clean and Jerk 196,000 lifts Thruster 47,000 lifts Clean and Press 136,000 lifts Hang Clean 38,000 lifts Overhead Squat 46,000 lifts Hang Power Clean 12 lifts Power Snatch 36,000 lifts Push Jerk 42,000 lifts Split Jerk 9 lifts Clean Pull 3 lifts Dumbbell Snatch 3 lifts Muscle Snatch 2 lifts Dumbbell Push Press Dumbbell High Pull Dumbbell Hang Clean Snatch Pull Clean High Pull

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Exercise Comparisons

Compare cable reverse fly 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 Kickback

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