Cable Reverse Fly Standards (kg)

The average Cable Reverse Fly is 21 kg for men and 14 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Cable Reverse Fly strength standards are based on 155,513 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Cable Reverse Fly Standards (kg)

Weight

Strength Level	Weight
Beginner	2 kg
Novice	9 kg
Intermediate	21 kg
Advanced	38 kg
Elite	59 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.10x
Intermediate	0.30x
Advanced	0.50x
Elite	0.80x

How much should I be able to Cable Reverse Fly? (kg)

What is the average Cable Reverse Fly? The average Cable Reverse Fly weight for a male lifter is 21 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Cable Reverse Fly? Male beginners should aim to lift 2 kg (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
50	0	5	14	28	45
55	1	6	15	30	48
60	1	6	17	32	51
65	2	7	18	34	53
70	2	8	20	36	56
75	2	9	21	37	58
80	3	10	22	39	60
85	3	11	23	41	62
90	4	12	25	42	64
95	4	12	26	44	66
100	5	13	27	45	67
105	5	14	28	47	69
110	6	15	29	48	71
115	6	15	30	49	72
120	6	16	31	51	74
125	7	17	32	52	75
130	7	18	33	53	77
135	8	18	34	54	78
140	8	19	35	55	80

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	8	18	33	51
20	2	9	21	37	58
25	2	9	21	38	59
30	2	9	21	38	59
35	2	9	21	38	59
40	2	9	21	38	59
45	2	9	20	36	56
50	2	8	19	34	53
55	2	7	17	31	49
60	2	7	16	29	44
65	2	6	14	26	40
70	1	6	13	23	36
75	1	5	12	21	32
80	1	4	10	19	29
85	1	4	9	17	26
90	1	4	8	15	23

How many sets and reps of Cable Reverse Fly should I do?

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

3x10 18%

3x12 14%

4x10 8%

3x15 8%

3x8 6%

2x10 5%

4x15 5%

4x12 4%

2x12 3%

3x20 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	180
2	3	12	14%	133
3	4	10	8%	82
4	3	15	8%	81
5	3	8	6%	59
6	2	10	5%	54
6	4	15	5%	54
8	4	12	4%	44
9	2	12	3%	29
10	3	20	3%	27

Female

Female Cable Reverse Fly Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	3 kg
Novice	7 kg
Intermediate	14 kg
Advanced	22 kg
Elite	32 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.10x
Intermediate	0.20x
Advanced	0.35x
Elite	0.50x

How much should I be able to Cable Reverse Fly? (kg)

What is the average Cable Reverse Fly? The average Cable Reverse Fly weight for a female lifter is 14 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Cable Reverse Fly? Female beginners should aim to lift 3 kg (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
40	2	6	12	20	30
45	3	6	13	21	30
50	3	7	13	21	31
55	3	7	13	21	31
60	3	7	13	22	32
65	3	7	14	22	32
70	3	7	14	22	32
75	3	7	14	22	32
80	3	8	14	23	33
85	3	8	14	23	33
90	3	8	14	23	33
95	3	8	14	23	33
100	3	8	15	23	33
105	4	8	15	23	34
110	4	8	15	24	34
115	4	8	15	24	34
120	4	8	15	24	34

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	6	12	19	27
20	3	7	13	21	31
25	3	7	14	22	32
30	3	7	14	22	32
35	3	7	14	22	32
40	3	7	14	22	32
45	3	7	13	21	30
50	3	6	12	19	28
55	2	6	11	18	26
60	2	5	10	16	24
65	2	5	9	15	22
70	2	4	8	13	19
75	2	4	7	12	17
80	1	3	7	11	16
85	1	3	6	10	14
90	1	3	5	9	12

How many sets and reps of Cable Reverse Fly should I do?

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

3x12 20%

3x10 15%

4x10 14%

3x15 13%

4x15 11%

4x12 6%

3x8 5%

2x12 3%

2x15 2%

3x6 2%

Rank	Sets	Reps	Percent	Workouts
1	3	12	20%	19
2	3	10	15%	14
3	4	10	14%	13
4	3	15	13%	12
5	4	15	11%	10
6	4	12	6%	6
7	3	8	5%	5
8	2	12	3%	3
9	2	15	2%	2
9	3	6	2%	2

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 Reverse Fly strength standards

Strength Level analysed 2,840 qualifying results from 155,513 community lifts to produce our Cable Reverse Fly strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	155,513
Qualifying results	2,840
Male results	2,525
Female results	315
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
50	0	5	14	28	45
55	1	6	15	30	48
60	1	6	17	32	51
65	2	7	18	34	53
70	2	8	20	36	56
75	2	9	21	37	58
80	3	10	22	39	60
85	3	11	23	41	62
90	4	12	25	42	64
95	4	12	26	44	66
100	5	13	27	45	67
105	5	14	28	47	69
110	6	15	29	48	71
115	6	15	30	49	72
120	6	16	31	51	74
125	7	17	32	52	75
130	7	18	33	53	77
135	8	18	34	54	78
140	8	19	35	55	80

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	8	18	33	51
20	2	9	21	37	58
25	2	9	21	38	59
30	2	9	21	38	59
35	2	9	21	38	59
40	2	9	21	38	59
45	2	9	20	36	56
50	2	8	19	34	53
55	2	7	17	31	49
60	2	7	16	29	44
65	2	6	14	26	40
70	1	6	13	23	36
75	1	5	12	21	32
80	1	4	10	19	29
85	1	4	9	17	26
90	1	4	8	15	23

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	180
2	3	12	14%	133
3	4	10	8%	82
4	3	15	8%	81
5	3	8	6%	59
6	2	10	5%	54
6	4	15	5%	54
8	4	12	4%	44
9	2	12	3%	29
10	3	20	3%	27

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	6	12	20	30
45	3	6	13	21	30
50	3	7	13	21	31
55	3	7	13	21	31
60	3	7	13	22	32
65	3	7	14	22	32
70	3	7	14	22	32
75	3	7	14	22	32
80	3	8	14	23	33
85	3	8	14	23	33
90	3	8	14	23	33
95	3	8	14	23	33
100	3	8	15	23	33
105	4	8	15	23	34
110	4	8	15	24	34
115	4	8	15	24	34
120	4	8	15	24	34

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	6	12	19	27
20	3	7	13	21	31
25	3	7	14	22	32
30	3	7	14	22	32
35	3	7	14	22	32
40	3	7	14	22	32
45	3	7	13	21	30
50	3	6	12	19	28
55	2	6	11	18	26
60	2	5	10	16	24
65	2	5	9	15	22
70	2	4	8	13	19
75	2	4	7	12	17
80	1	3	7	11	16
85	1	3	6	10	14
90	1	3	5	9	12

Rank	Sets	Reps	Percent	Workouts
1	3	12	20%	19
2	3	10	15%	14
3	4	10	14%	13
4	3	15	13%	12
5	4	15	11%	10
6	4	12	6%	6
7	3	8	5%	5
8	2	12	3%	3
9	2	15	2%	2
9	3	6	2%	2

BW	Beg.	Nov.	Int.	Adv.	Elite
50	0	5	14	28	45
55	1	6	15	30	48
60	1	6	17	32	51
65	2	7	18	34	53
70	2	8	20	36	56
75	2	9	21	37	58
80	3	10	22	39	60
85	3	11	23	41	62
90	4	12	25	42	64
95	4	12	26	44	66
100	5	13	27	45	67
105	5	14	28	47	69
110	6	15	29	48	71
115	6	15	30	49	72
120	6	16	31	51	74
125	7	17	32	52	75
130	7	18	33	53	77
135	8	18	34	54	78
140	8	19	35	55	80

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	8	18	33	51
20	2	9	21	37	58
25	2	9	21	38	59
30	2	9	21	38	59
35	2	9	21	38	59
40	2	9	21	38	59
45	2	9	20	36	56
50	2	8	19	34	53
55	2	7	17	31	49
60	2	7	16	29	44
65	2	6	14	26	40
70	1	6	13	23	36
75	1	5	12	21	32
80	1	4	10	19	29
85	1	4	9	17	26
90	1	4	8	15	23

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	180
2	3	12	14%	133
3	4	10	8%	82
4	3	15	8%	81
5	3	8	6%	59
6	2	10	5%	54
6	4	15	5%	54
8	4	12	4%	44
9	2	12	3%	29
10	3	20	3%	27

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	6	12	20	30
45	3	6	13	21	30
50	3	7	13	21	31
55	3	7	13	21	31
60	3	7	13	22	32
65	3	7	14	22	32
70	3	7	14	22	32
75	3	7	14	22	32
80	3	8	14	23	33
85	3	8	14	23	33
90	3	8	14	23	33
95	3	8	14	23	33
100	3	8	15	23	33
105	4	8	15	23	34
110	4	8	15	24	34
115	4	8	15	24	34
120	4	8	15	24	34

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	6	12	19	27
20	3	7	13	21	31
25	3	7	14	22	32
30	3	7	14	22	32
35	3	7	14	22	32
40	3	7	14	22	32
45	3	7	13	21	30
50	3	6	12	19	28
55	2	6	11	18	26
60	2	5	10	16	24
65	2	5	9	15	22
70	2	4	8	13	19
75	2	4	7	12	17
80	1	3	7	11	16
85	1	3	6	10	14
90	1	3	5	9	12

Rank	Sets	Reps	Percent	Workouts
1	3	12	20%	19
2	3	10	15%	14
3	4	10	14%	13
4	3	15	13%	12
5	4	15	11%	10
6	4	12	6%	6
7	3	8	5%	5
8	2	12	3%	3
9	2	15	2%	2
9	3	6	2%	2

Cable Reverse Fly Standards (kg)

Male

Male Cable Reverse Fly Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Cable Reverse Fly? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Cable Reverse Fly should I do?

Female

Female Cable Reverse Fly Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Cable Reverse Fly? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Cable Reverse Fly should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Cable Reverse Fly strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	0	5	14	28	45
55	1	6	15	30	48
60	1	6	17	32	51
65	2	7	18	34	53
70	2	8	20	36	56
75	2	9	21	37	58
80	3	10	22	39	60
85	3	11	23	41	62
90	4	12	25	42	64
95	4	12	26	44	66
100	5	13	27	45	67
105	5	14	28	47	69
110	6	15	29	48	71
115	6	15	30	49	72
120	6	16	31	51	74
125	7	17	32	52	75
130	7	18	33	53	77
135	8	18	34	54	78
140	8	19	35	55	80

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	8	18	33	51
20	2	9	21	37	58
25	2	9	21	38	59
30	2	9	21	38	59
35	2	9	21	38	59
40	2	9	21	38	59
45	2	9	20	36	56
50	2	8	19	34	53
55	2	7	17	31	49
60	2	7	16	29	44
65	2	6	14	26	40
70	1	6	13	23	36
75	1	5	12	21	32
80	1	4	10	19	29
85	1	4	9	17	26
90	1	4	8	15	23

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	180
2	3	12	14%	133
3	4	10	8%	82
4	3	15	8%	81
5	3	8	6%	59
6	2	10	5%	54
6	4	15	5%	54
8	4	12	4%	44
9	2	12	3%	29
10	3	20	3%	27

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	6	12	20	30
45	3	6	13	21	30
50	3	7	13	21	31
55	3	7	13	21	31
60	3	7	13	22	32
65	3	7	14	22	32
70	3	7	14	22	32
75	3	7	14	22	32
80	3	8	14	23	33
85	3	8	14	23	33
90	3	8	14	23	33
95	3	8	14	23	33
100	3	8	15	23	33
105	4	8	15	23	34
110	4	8	15	24	34
115	4	8	15	24	34
120	4	8	15	24	34

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	6	12	19	27
20	3	7	13	21	31
25	3	7	14	22	32
30	3	7	14	22	32
35	3	7	14	22	32
40	3	7	14	22	32
45	3	7	13	21	30
50	3	6	12	19	28
55	2	6	11	18	26
60	2	5	10	16	24
65	2	5	9	15	22
70	2	4	8	13	19
75	2	4	7	12	17
80	1	3	7	11	16
85	1	3	6	10	14
90	1	3	5	9	12

Rank	Sets	Reps	Percent	Workouts
1	3	12	20%	19
2	3	10	15%	14
3	4	10	14%	13
4	3	15	13%	12
5	4	15	11%	10
6	4	12	6%	6
7	3	8	5%	5
8	2	12	3%	3
9	2	15	2%	2
9	3	6	2%	2