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.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Cable Reverse Fly standards are based on 155,513 lifts by Strength Level users

Male
Female

Male

Male Cable Reverse Fly Standards (lb)

Weight

Strength Level	Weight
Beginner	5 lb
Novice	20 lb
Intermediate	47 lb
Advanced	85 lb
Elite	131 lb

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? (lb)

What is the average Cable Reverse Fly? The average Cable Reverse Fly weight for a male lifter is 47 lb (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 5 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	1	10	30	61	100
120	2	12	33	65	105
130	2	14	36	69	111
140	3	16	39	73	116
150	4	17	42	77	120
160	5	19	45	81	125
170	6	21	47	84	129
180	7	23	50	88	133
190	7	24	52	91	137
200	8	26	55	94	141
210	9	27	57	97	145
220	10	29	59	100	148
230	11	31	61	103	152
240	12	32	63	105	155
250	13	34	65	108	159
260	14	35	67	111	162
270	15	36	69	113	165
280	16	38	71	116	168
290	17	39	73	118	171
300	17	41	75	120	173
310	18	42	77	123	176

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	17	40	72	112
20	5	20	46	82	127
25	5	20	47	85	131
30	5	20	47	85	131
35	5	20	47	85	131
40	5	20	47	85	131
45	5	19	44	80	124
50	4	18	41	75	116
55	4	16	38	69	107
60	4	15	35	63	98
65	3	14	32	57	88
70	3	12	28	51	80
75	3	11	26	46	71
80	2	10	23	41	64
85	2	9	20	37	57
90	2	8	18	33	51

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

Calculate Your Strength Level

Female

Female Cable Reverse Fly Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	6 lb
Novice	16 lb
Intermediate	30 lb
Advanced	48 lb
Elite	70 lb

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? (lb)

What is the average Cable Reverse Fly? The average Cable Reverse Fly weight for a female lifter is 30 lb (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 6 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	5	14	27	45	66
100	6	14	28	46	67
110	6	15	28	46	68
120	6	15	29	47	69
130	6	15	29	48	69
140	6	16	30	48	70
150	7	16	30	49	71
160	7	16	30	49	71
170	7	16	31	50	72
180	7	17	31	50	72
190	7	17	31	50	73
200	7	17	32	51	73
210	7	17	32	51	73
220	8	17	32	51	74
230	8	18	32	52	74
240	8	18	33	52	75
250	8	18	33	52	75
260	8	18	33	53	75

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	13	25	41	60
20	6	15	29	47	68
25	6	16	30	48	70
30	6	16	30	48	70
35	6	16	30	48	70
40	6	16	30	48	70
45	6	15	28	46	66
50	6	14	26	43	62
55	5	13	24	39	57
60	5	12	22	36	52
65	4	11	20	33	47
70	4	10	18	29	43
75	4	9	16	26	38
80	3	8	15	24	34
85	3	7	13	21	31
90	3	6	12	19	28

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

Calculate Your Strength Level

Create Standards

Would you like to see a table for your bodyweight and age? Create your own standards.

Rate Your Lifts Against Other People

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

Calculate Your Strength

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.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	1	10	30	61	100
120	2	12	33	65	105
130	2	14	36	69	111
140	3	16	39	73	116
150	4	17	42	77	120
160	5	19	45	81	125
170	6	21	47	84	129
180	7	23	50	88	133
190	7	24	52	91	137
200	8	26	55	94	141
210	9	27	57	97	145
220	10	29	59	100	148
230	11	31	61	103	152
240	12	32	63	105	155
250	13	34	65	108	159
260	14	35	67	111	162
270	15	36	69	113	165
280	16	38	71	116	168
290	17	39	73	118	171
300	17	41	75	120	173
310	18	42	77	123	176

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	17	40	72	112
20	5	20	46	82	127
25	5	20	47	85	131
30	5	20	47	85	131
35	5	20	47	85	131
40	5	20	47	85	131
45	5	19	44	80	124
50	4	18	41	75	116
55	4	16	38	69	107
60	4	15	35	63	98
65	3	14	32	57	88
70	3	12	28	51	80
75	3	11	26	46	71
80	2	10	23	41	64
85	2	9	20	37	57
90	2	8	18	33	51

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
90	5	14	27	45	66
100	6	14	28	46	67
110	6	15	28	46	68
120	6	15	29	47	69
130	6	15	29	48	69
140	6	16	30	48	70
150	7	16	30	49	71
160	7	16	30	49	71
170	7	16	31	50	72
180	7	17	31	50	72
190	7	17	31	50	73
200	7	17	32	51	73
210	7	17	32	51	73
220	8	17	32	51	74
230	8	18	32	52	74
240	8	18	33	52	75
250	8	18	33	52	75
260	8	18	33	53	75

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	13	25	41	60
20	6	15	29	47	68
25	6	16	30	48	70
30	6	16	30	48	70
35	6	16	30	48	70
40	6	16	30	48	70
45	6	15	28	46	66
50	6	14	26	43	62
55	5	13	24	39	57
60	5	12	22	36	52
65	4	11	20	33	47
70	4	10	18	29	43
75	4	9	16	26	38
80	3	8	15	24	34
85	3	7	13	21	31
90	3	6	12	19	28

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
110	1	10	30	61	100
120	2	12	33	65	105
130	2	14	36	69	111
140	3	16	39	73	116
150	4	17	42	77	120
160	5	19	45	81	125
170	6	21	47	84	129
180	7	23	50	88	133
190	7	24	52	91	137
200	8	26	55	94	141
210	9	27	57	97	145
220	10	29	59	100	148
230	11	31	61	103	152
240	12	32	63	105	155
250	13	34	65	108	159
260	14	35	67	111	162
270	15	36	69	113	165
280	16	38	71	116	168
290	17	39	73	118	171
300	17	41	75	120	173
310	18	42	77	123	176

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	17	40	72	112
20	5	20	46	82	127
25	5	20	47	85	131
30	5	20	47	85	131
35	5	20	47	85	131
40	5	20	47	85	131
45	5	19	44	80	124
50	4	18	41	75	116
55	4	16	38	69	107
60	4	15	35	63	98
65	3	14	32	57	88
70	3	12	28	51	80
75	3	11	26	46	71
80	2	10	23	41	64
85	2	9	20	37	57
90	2	8	18	33	51

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
90	5	14	27	45	66
100	6	14	28	46	67
110	6	15	28	46	68
120	6	15	29	47	69
130	6	15	29	48	69
140	6	16	30	48	70
150	7	16	30	49	71
160	7	16	30	49	71
170	7	16	31	50	72
180	7	17	31	50	72
190	7	17	31	50	73
200	7	17	32	51	73
210	7	17	32	51	73
220	8	17	32	51	74
230	8	18	32	52	74
240	8	18	33	52	75
250	8	18	33	52	75
260	8	18	33	53	75

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	13	25	41	60
20	6	15	29	47	68
25	6	16	30	48	70
30	6	16	30	48	70
35	6	16	30	48	70
40	6	16	30	48	70
45	6	15	28	46	66
50	6	14	26	43	62
55	5	13	24	39	57
60	5	12	22	36	52
65	4	11	20	33	47
70	4	10	18	29	43
75	4	9	16	26	38
80	3	8	15	24	34
85	3	7	13	21	31
90	3	6	12	19	28

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

Measured in lb

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

Male

Male Cable Reverse Fly Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Female

Female Cable Reverse Fly Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	1	10	30	61	100
120	2	12	33	65	105
130	2	14	36	69	111
140	3	16	39	73	116
150	4	17	42	77	120
160	5	19	45	81	125
170	6	21	47	84	129
180	7	23	50	88	133
190	7	24	52	91	137
200	8	26	55	94	141
210	9	27	57	97	145
220	10	29	59	100	148
230	11	31	61	103	152
240	12	32	63	105	155
250	13	34	65	108	159
260	14	35	67	111	162
270	15	36	69	113	165
280	16	38	71	116	168
290	17	39	73	118	171
300	17	41	75	120	173
310	18	42	77	123	176

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	17	40	72	112
20	5	20	46	82	127
25	5	20	47	85	131
30	5	20	47	85	131
35	5	20	47	85	131
40	5	20	47	85	131
45	5	19	44	80	124
50	4	18	41	75	116
55	4	16	38	69	107
60	4	15	35	63	98
65	3	14	32	57	88
70	3	12	28	51	80
75	3	11	26	46	71
80	2	10	23	41	64
85	2	9	20	37	57
90	2	8	18	33	51

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
90	5	14	27	45	66
100	6	14	28	46	67
110	6	15	28	46	68
120	6	15	29	47	69
130	6	15	29	48	69
140	6	16	30	48	70
150	7	16	30	49	71
160	7	16	30	49	71
170	7	16	31	50	72
180	7	17	31	50	72
190	7	17	31	50	73
200	7	17	32	51	73
210	7	17	32	51	73
220	8	17	32	51	74
230	8	18	32	52	74
240	8	18	33	52	75
250	8	18	33	52	75
260	8	18	33	53	75

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	13	25	41	60
20	6	15	29	47	68
25	6	16	30	48	70
30	6	16	30	48	70
35	6	16	30	48	70
40	6	16	30	48	70
45	6	15	28	46	66
50	6	14	26	43	62
55	5	13	24	39	57
60	5	12	22	36	52
65	4	11	20	33	47
70	4	10	18	29	43
75	4	9	16	26	38
80	3	8	15	24	34
85	3	7	13	21	31
90	3	6	12	19	28

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