Female Strength Standards (kg)

The strength standards on this page grade your one-rep max performance against other adult lifters at your bodyweight.

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Bench Press Standards (female)

BW Beg. Nov. Int. Adv. Elite
40 8 x0.21 18 x0.44 31 x0.78 49 x1.22 69 x1.72
45 10 x0.23 21 x0.46 35 x0.78 54 x1.19 75 x1.66
50 13 x0.25 24 x0.47 39 x0.78 58 x1.17 80 x1.6
55 15 x0.27 26 x0.48 43 x0.78 63 x1.14 85 x1.55
60 17 x0.28 29 x0.49 46 x0.77 67 x1.11 90 x1.5
65 19 x0.29 32 x0.49 49 x0.76 71 x1.09 95 x1.46
70 21 x0.29 34 x0.49 52 x0.75 74 x1.06 99 x1.42
75 22 x0.3 37 x0.49 55 x0.74 78 x1.04 103 x1.38
80 24 x0.3 39 x0.49 58 x0.73 81 x1.02 107 x1.34
85 26 x0.31 41 x0.49 61 x0.72 85 x1 111 x1.3
90 28 x0.31 44 x0.48 64 x0.71 88 x0.98 114 x1.27
95 30 x0.31 46 x0.48 66 x0.7 91 x0.96 118 x1.24
100 31 x0.31 48 x0.48 69 x0.69 94 x0.94 121 x1.21
105 33 x0.31 50 x0.47 71 x0.68 97 x0.92 124 x1.18
110 34 x0.31 52 x0.47 74 x0.67 99 x0.9 127 x1.16
115 36 x0.31 54 x0.47 76 x0.66 102 x0.89 130 x1.13
120 38 x0.31 56 x0.46 78 x0.65 105 x0.87 133 x1.11
All 17 31 50 73 100

These female standards were last updated June and are based on 335,000 filtered lifts.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.
kg
kg

Squat Standards (female)

BW Beg. Nov. Int. Adv. Elite
40 18 x0.44 32 x0.79 51 x1.27 75 x1.86 101 x2.53
45 21 x0.46 36 x0.79 56 x1.24 81 x1.8 109 x2.41
50 24 x0.47 40 x0.79 61 x1.22 87 x1.73 115 x2.31
55 27 x0.48 43 x0.79 65 x1.19 92 x1.67 122 x2.21
60 29 x0.49 47 x0.78 70 x1.16 97 x1.62 127 x2.12
65 32 x0.49 50 x0.77 74 x1.14 102 x1.57 133 x2.05
70 34 x0.49 53 x0.76 78 x1.11 106 x1.52 138 x1.97
75 37 x0.49 56 x0.75 81 x1.08 111 x1.48 143 x1.91
80 39 x0.49 59 x0.74 85 x1.06 115 x1.44 148 x1.85
85 42 x0.49 62 x0.73 88 x1.04 119 x1.4 152 x1.79
90 44 x0.49 65 x0.72 92 x1.02 123 x1.36 156 x1.74
95 46 x0.49 68 x0.71 95 x1 126 x1.33 161 x1.69
100 48 x0.48 70 x0.7 98 x0.98 130 x1.3 164 x1.64
105 50 x0.48 73 x0.69 101 x0.96 133 x1.27 168 x1.6
110 52 x0.48 75 x0.68 103 x0.94 136 x1.24 172 x1.56
115 54 x0.47 77 x0.67 106 x0.92 139 x1.21 175 x1.53
120 56 x0.47 80 x0.66 109 x0.91 143 x1.19 179 x1.49
All 30 49 73 103 136

These female standards were last updated June and are based on 363,000 filtered lifts.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.
kg
kg

Deadlift Standards (female)

BW Beg. Nov. Int. Adv. Elite
40 24 x0.6 40 x1.01 62 x1.56 89 x2.22 119 x2.97
45 27 x0.61 45 x1 68 x1.51 96 x2.13 127 x2.81
50 31 x0.62 49 x0.99 73 x1.47 102 x2.04 134 x2.68
55 34 x0.62 53 x0.97 78 x1.42 108 x1.96 141 x2.56
60 37 x0.62 57 x0.96 83 x1.38 113 x1.89 147 x2.45
65 40 x0.62 61 x0.94 88 x1.35 119 x1.83 153 x2.35
70 43 x0.62 65 x0.92 92 x1.31 124 x1.77 158 x2.26
75 46 x0.61 68 x0.91 96 x1.28 128 x1.71 164 x2.18
80 49 x0.61 71 x0.89 100 x1.25 133 x1.66 169 x2.11
85 51 x0.6 74 x0.88 103 x1.22 137 x1.61 173 x2.04
90 54 x0.6 77 x0.86 107 x1.19 141 x1.57 178 x1.98
95 56 x0.59 80 x0.85 110 x1.16 145 x1.53 182 x1.92
100 59 x0.58 83 x0.83 114 x1.14 149 x1.49 187 x1.87
105 61 x0.58 86 x0.82 117 x1.11 152 x1.45 191 x1.82
110 63 x0.57 88 x0.8 120 x1.09 156 x1.42 195 x1.77
115 65 x0.57 91 x0.79 123 x1.07 159 x1.38 198 x1.72
120 67 x0.56 93 x0.78 126 x1.05 162 x1.35 202 x1.68
All 38 60 88 121 157

These female standards were last updated June and are based on 354,000 filtered lifts.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.
kg
kg

Shoulder Press Standards (female)

BW Beg. Nov. Int. Adv. Elite
40 7 x0.18 14 x0.35 23 x0.57 34 x0.85 47 x1.17
45 9 x0.19 16 x0.35 25 x0.56 37 x0.82 50 x1.11
50 10 x0.2 17 x0.35 27 x0.55 40 x0.79 53 x1.06
55 11 x0.21 19 x0.35 29 x0.54 42 x0.76 56 x1.02
60 13 x0.21 21 x0.35 31 x0.52 44 x0.74 59 x0.98
65 14 x0.21 22 x0.34 33 x0.51 47 x0.72 61 x0.94
70 15 x0.21 24 x0.34 35 x0.5 49 x0.7 64 x0.91
75 16 x0.21 25 x0.33 37 x0.49 51 x0.68 66 x0.88
80 17 x0.21 26 x0.33 38 x0.48 53 x0.66 68 x0.85
85 18 x0.21 28 x0.33 40 x0.47 54 x0.64 70 x0.83
90 19 x0.21 29 x0.32 41 x0.46 56 x0.62 72 x0.8
95 20 x0.21 30 x0.32 43 x0.45 58 x0.61 74 x0.78
100 21 x0.21 31 x0.31 44 x0.44 59 x0.59 76 x0.76
105 22 x0.21 33 x0.31 46 x0.43 61 x0.58 78 x0.74
110 23 x0.21 34 x0.31 47 x0.43 62 x0.57 79 x0.72
115 24 x0.21 35 x0.3 48 x0.42 64 x0.56 81 x0.7
120 25 x0.21 36 x0.3 49 x0.41 65 x0.54 83 x0.69
All 13 22 34 48 63

These female standards were last updated June and are based on 77,000 filtered lifts.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.
kg
kg

Barbell Curl Standards (female)

BW Beg. Nov. Int. Adv. Elite
40 3 x0.08 9 x0.21 17 x0.42 28 x0.7 41 x1.03
45 4 x0.09 10 x0.22 19 x0.41 30 x0.67 44 x0.97
50 5 x0.1 11 x0.22 20 x0.4 32 x0.64 46 x0.92
55 6 x0.1 12 x0.22 22 x0.39 34 x0.62 48 x0.88
60 6 x0.1 13 x0.22 23 x0.39 36 x0.6 51 x0.84
65 7 x0.11 14 x0.22 24 x0.38 38 x0.58 53 x0.81
70 8 x0.11 15 x0.22 26 x0.37 39 x0.56 55 x0.78
75 8 x0.11 16 x0.22 27 x0.36 41 x0.54 56 x0.75
80 9 x0.11 17 x0.21 28 x0.35 42 x0.53 58 x0.73
85 10 x0.11 18 x0.21 29 x0.34 44 x0.51 60 x0.7
90 10 x0.11 19 x0.21 30 x0.34 45 x0.5 61 x0.68
95 11 x0.11 20 x0.21 31 x0.33 46 x0.49 63 x0.66
100 12 x0.11 20 x0.2 32 x0.32 47 x0.47 64 x0.64
105 12 x0.12 21 x0.2 33 x0.32 49 x0.46 65 x0.62
110 13 x0.12 22 x0.2 34 x0.31 50 x0.45 67 x0.61
115 13 x0.11 23 x0.2 35 x0.31 51 x0.44 68 x0.59
120 14 x0.11 23 x0.19 36 x0.3 52 x0.43 69 x0.58
All 7 14 24 38 54

These female standards were last updated June and are based on 27,000 filtered lifts.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.
kg
kg

Bent Over Row Standards (female)

BW Beg. Nov. Int. Adv. Elite
40 11 x0.26 19 x0.49 32 x0.79 47 x1.17 64 x1.6
45 12 x0.26 21 x0.47 34 x0.75 50 x1.1 67 x1.5
50 13 x0.26 23 x0.46 36 x0.72 52 x1.04 70 x1.4
55 14 x0.26 24 x0.44 38 x0.69 54 x0.99 73 x1.32
60 15 x0.26 26 x0.43 40 x0.66 56 x0.94 75 x1.26
65 16 x0.25 27 x0.42 41 x0.64 58 x0.9 78 x1.19
70 17 x0.25 28 x0.41 43 x0.61 60 x0.86 80 x1.14
75 18 x0.24 30 x0.4 44 x0.59 62 x0.83 82 x1.09
80 19 x0.24 31 x0.39 46 x0.57 64 x0.8 84 x1.05
85 20 x0.24 32 x0.38 47 x0.56 65 x0.77 86 x1.01
90 21 x0.23 33 x0.37 49 x0.54 67 x0.74 87 x0.97
95 22 x0.23 34 x0.36 50 x0.52 68 x0.72 89 x0.94
100 23 x0.23 35 x0.35 51 x0.51 70 x0.7 91 x0.91
105 23 x0.22 36 x0.34 52 x0.5 71 x0.68 92 x0.88
110 24 x0.22 37 x0.34 53 x0.48 73 x0.66 94 x0.85
115 25 x0.22 38 x0.33 54 x0.47 74 x0.64 95 x0.83
120 26 x0.21 39 x0.32 55 x0.46 75 x0.63 97 x0.8
All 16 27 41 59 79

These female standards were last updated June and are based on 30,000 filtered lifts.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.
kg
kg

Power Clean Standards (female)

BW Beg. Nov. Int. Adv. Elite
40 18 x0.46 28 x0.7 40 x0.99 54 x1.34 69 x1.72
45 21 x0.46 30 x0.68 43 x0.95 57 x1.27 73 x1.62
50 23 x0.45 33 x0.66 46 x0.91 61 x1.21 77 x1.54
55 25 x0.45 35 x0.64 48 x0.88 64 x1.16 80 x1.46
60 26 x0.44 37 x0.62 51 x0.85 67 x1.11 84 x1.39
65 28 x0.43 39 x0.61 53 x0.82 69 x1.07 87 x1.33
70 30 x0.42 41 x0.59 56 x0.79 72 x1.03 89 x1.28
75 31 x0.42 43 x0.58 58 x0.77 74 x0.99 92 x1.23
80 33 x0.41 45 x0.56 60 x0.75 77 x0.96 95 x1.18
85 34 x0.4 47 x0.55 62 x0.73 79 x0.93 97 x1.14
90 36 x0.4 48 x0.54 64 x0.71 81 x0.9 99 x1.11
95 37 x0.39 50 x0.52 65 x0.69 83 x0.87 102 x1.07
100 38 x0.38 51 x0.51 67 x0.67 85 x0.85 104 x1.04
105 40 x0.38 53 x0.5 69 x0.65 87 x0.83 106 x1.01
110 41 x0.37 54 x0.49 70 x0.64 89 x0.8 108 x0.98
115 42 x0.36 56 x0.48 72 x0.62 90 x0.78 110 x0.95
120 43 x0.36 57 x0.47 73 x0.61 92 x0.77 112 x0.93
All 27 39 53 70 88

These female standards were last updated June and are based on 37,000 filtered lifts.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.
kg
kg

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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.

More Exercises

Barbell

Bench Press 21,251,000 lifts Squat 11,989,000 lifts Deadlift 11,636,000 lifts Shoulder Press 2,927,000 lifts Barbell Curl 1,312,000 lifts Bent Over Row 993,000 lifts Incline Bench Press 796,000 lifts Sumo Deadlift 373,000 lifts Front Squat 918,000 lifts Hip Thrust 360,000 lifts Hex Bar Deadlift 554,000 lifts Romanian Deadlift 320,000 lifts Military Press 456,000 lifts Decline Bench Press 186,000 lifts Close Grip Bench Press 174,000 lifts Seated Shoulder Press 131,000 lifts Lying Tricep Extension 133,000 lifts EZ Bar Curl 133,000 lifts Preacher Curl 126,000 lifts Rack Pull 130,000 lifts Pendlay Row 128,000 lifts Box Squat 110,000 lifts Barbell Shrug 194,000 lifts Tricep Extension 115,000 lifts Paused Bench Press 31,000 lifts Floor Press 89,000 lifts Strict Curl 31,000 lifts Bulgarian Split Squat 87,000 lifts Barbell Reverse Lunge 35,000 lifts Barbell Calf Raise 46,000 lifts Upright Row 116,000 lifts Safety Bar Squat 28,000 lifts Reverse Barbell Curl 48,000 lifts Zercher Squat 79,000 lifts Behind The Neck Press 27,000 lifts Pause Squat 25,000 lifts Barbell Glute Bridge 36,000 lifts Wrist Curl 67,000 lifts T-Bar Row 153,000 lifts Pause Deadlift 20,000 lifts Z Press 18,000 lifts Stiff Leg Deadlift 81,000 lifts Split Squat 58,000 lifts Cheat Curl 4,000 lifts Barbell Lunge 82,000 lifts Good Morning 89,000 lifts Bodyweight Calf Raise 7,000 lifts Reverse Curl 18,000 lifts Log Press 26,000 lifts Neck Curl 33,000 lifts Walking Lunge 3,000 lifts Snatch Grip Deadlift 22,000 lifts Half Squat 100 lifts Ab Wheel Rollout 3,000 lifts Barbell Hack Squat 30,000 lifts Spider Curl 17,000 lifts Wide Grip Bench Press 19,000 lifts Single Leg Deadlift 21,000 lifts Bench Pull 26,000 lifts Landmine Press 20,000 lifts Behind The Back Deadlift 49 lifts Donkey Calf Raise 831 lifts Yates Row 21,000 lifts Deficit Deadlift 35,000 lifts Reverse Grip Bench Press 53,000 lifts Zercher Deadlift 178 lifts Close Grip Incline Bench Press 79 lifts Pin Squat 16,000 lifts Single Leg Romanian Deadlift 25,000 lifts Jefferson Deadlift 21,000 lifts Pin Bench Press 30 lifts Single Arm Landmine Press 137 lifts Behind The Back Barbell Shrug 305 lifts Bench Pin Press 27,000 lifts Barbell Pullover 21,000 lifts Barbell Front Raise 27,000 lifts Belt Squat 31,000 lifts Reverse Wrist Curl 52,000 lifts Meadows Row 62 lifts Barbell Power Shrug 847 lifts Shoulder Pin Press 18,000 lifts Sumo Squat 22,000 lifts Landmine Squat 51,000 lifts Hex Bar Shrug 97 lifts Spoto Press 40 lifts Machine Shrug 639 lifts Jefferson Squat 408 lifts Paused Squat 70 lifts Bent Arm Barbell Pullover 421 lifts Viking Press 18,000 lifts JM Press 16,000 lifts Snatch Deadlift 18,000 lifts Wall Ball 16,000 lifts Neck Extension 18,000 lifts

Bodyweight

Pull Ups 1,759,000 lifts Push Ups 956,000 lifts Dips 668,000 lifts Chin Ups 408,000 lifts Muscle Ups 82,000 lifts Sit Ups 95,000 lifts Bodyweight Squat 91,000 lifts Russian Twist 9,000 lifts Pistol Squat 10,000 lifts Ring Dips 5,000 lifts One Arm Pull Ups 15,000 lifts Neutral Grip Pull Ups 15,000 lifts Lying Leg Raise 7,000 lifts Lunge 17,000 lifts Crunches 51,000 lifts Toes To Bar 5,000 lifts Glute Bridge 12,000 lifts Mountain Climbers 654 lifts Inverted Row 9,000 lifts Back Extension 11,000 lifts Single Leg Squat 38,000 lifts Decline Push Up 3,000 lifts Hanging Leg Raise 11,000 lifts Diamond Push Ups 23,000 lifts One Arm Push Ups 32,000 lifts Hanging Knee Raise 2,000 lifts Handstand Push Ups 25,000 lifts Scissor Kicks 34 lifts Archer Push Ups 48 lifts Jumping Jack 1,000 lifts Nordic Hamstring Curl 2,000 lifts Squat Jumps 1,000 lifts Ring Muscle Ups 1,000 lifts Reverse Lunge 3,000 lifts Burpees 22,000 lifts Glute Kickback 82 lifts Pike Push Up 1,000 lifts Incline Push Up 1,000 lifts Reverse Hyperextension 41 lifts Leg Lift 547 lifts Floor Hip Extension 190 lifts Bicycle Crunch 1,000 lifts Sissy Squat 969 lifts Close Grip Push Up 1,000 lifts Reverse Crunches 1,000 lifts Bench Dips 5,000 lifts Glute Ham Raise 2,000 lifts Superman 54 lifts Incline Bench Sit Up 1,000 lifts Decline Crunch 2,000 lifts Star Jump 367 lifts Squat Thrust 342 lifts Side Lunge 918 lifts Side Crunch 480 lifts Roman Chair Side Bend 300 lifts Hip Extension 344 lifts Flutter Kicks 818 lifts Floor Hip Abduction 354 lifts Clap Pull Up 592 lifts

Olympic

Power Clean 629,000 lifts Clean and Jerk 274,000 lifts Snatch 268,000 lifts Push Press 200,000 lifts Clean 218,000 lifts Hang Clean 81,000 lifts Clean and Press 178,000 lifts Split Jerk 23,000 lifts Dumbbell Snatch 20,000 lifts Overhead Squat 77,000 lifts Thruster 71,000 lifts Power Snatch 64,000 lifts Push Jerk 69,000 lifts Dumbbell Clean and Press 109 lifts Hang Power Clean 21,000 lifts Clean Pull 25,000 lifts Clean High Pull 27,000 lifts Hang Snatch 72 lifts Dumbbell Thruster 32 lifts Dumbbell Push Press 1,000 lifts Dumbbell Hang Clean 574 lifts Dumbbell High Pull 725 lifts Muscle Snatch 19,000 lifts Snatch Pull 18,000 lifts

Dumbbell

Dumbbell Bench Press 1,666,000 lifts Dumbbell Curl 1,336,000 lifts Dumbbell Shoulder Press 869,000 lifts Incline Dumbbell Bench Press 562,000 lifts Dumbbell Row 376,000 lifts Dumbbell Lateral Raise 351,000 lifts Hammer Curl 189,000 lifts Goblet Squat 132,000 lifts Dumbbell Fly 156,000 lifts Dumbbell Shrug 137,000 lifts Dumbbell Bulgarian Split Squat 114,000 lifts Arnold Press 91,000 lifts Dumbbell Lunge 140,000 lifts Dumbbell Tricep Extension 131,000 lifts Dumbbell Reverse Fly 69,000 lifts Bent Over Dumbbell Row 6,000 lifts Dumbbell Squat 38,000 lifts Dumbbell Front Raise 111,000 lifts Dumbbell Floor Press 71,000 lifts Seated Dumbbell Shoulder Press 13,000 lifts Incline Dumbbell Curl 69,000 lifts Incline Dumbbell Fly 90,000 lifts Dumbbell Romanian Deadlift 74,000 lifts Dumbbell Pullover 76,000 lifts Dumbbell Deadlift 31,000 lifts Lying Dumbbell Tricep Extension 74,000 lifts Dumbbell Calf Raise 34,000 lifts Dumbbell Reverse Wrist Curl 2,000 lifts Seated Dumbbell Tricep Extension 5,000 lifts Incline Hammer Curl 23,000 lifts Dumbbell Tricep Kickback 59,000 lifts Dumbbell Concentration Curl 105,000 lifts Dumbbell Reverse Curl 148 lifts Seated Dumbbell Curl 3,000 lifts Dumbbell Preacher Curl 22,000 lifts Tate Press 17,000 lifts Dumbbell Wrist Curl 25,000 lifts Close Grip Dumbbell Bench Press 26,000 lifts Chest Supported Dumbbell Row 57,000 lifts Decline Dumbbell Bench Press 59,000 lifts Dumbbell Incline Y Raise 964 lifts Dumbbell Z Press 16,000 lifts Dumbbell Side Bend 22,000 lifts Single Leg Dumbbell Deadlift 165 lifts Dumbbell Front Squat 3,000 lifts Decline Dumbbell Fly 747 lifts Dumbbell Upright Row 31,000 lifts Dumbbell Face Pull 285 lifts Dumbbell Walking Calf Raise 67 lifts Dumbbell External Rotation 1,000 lifts Dumbbell Split Squat 221 lifts Zottman Curl 18,000 lifts Renegade Row 18,000 lifts Dumbbell Bench Pull 19,000 lifts

Machine

Sled Leg Press 773,000 lifts Horizontal Leg Press 377,000 lifts Leg Extension 305,000 lifts Chest Press 274,000 lifts Machine Chest Fly 113,000 lifts Hack Squat 99,000 lifts Seated Leg Curl 165,000 lifts Machine Calf Raise 152,000 lifts Machine Row 65,000 lifts Lying Leg Curl 150,000 lifts Smith Machine Squat 64,000 lifts Machine Shoulder Press 118,000 lifts Seated Calf Raise 82,000 lifts Hip Abduction 71,000 lifts Smith Machine Bench Press 71,000 lifts Machine Reverse Fly 26,000 lifts Close Grip Lat Pulldown 31,000 lifts Single Leg Press 24,000 lifts Machine Seated Crunch 55,000 lifts Sled Press Calf Raise 23,000 lifts Seated Dip Machine 57,000 lifts Machine Tricep Extension 35,000 lifts Machine Bicep Curl 26,000 lifts Hip Adduction 63,000 lifts Machine Tricep Press 24,000 lifts Machine Lateral Raise 20,000 lifts Standing Leg Curl 51,000 lifts Vertical Leg Press 130,000 lifts Single Leg Seated Calf Raise 783 lifts Machine Back Extension 22,000 lifts Smith Machine Shrug 1,000 lifts

Cable

Lat Pulldown 568,000 lifts Tricep Pushdown 265,000 lifts Seated Cable Row 203,000 lifts Tricep Rope Pushdown 138,000 lifts Face Pull 73,000 lifts Cable Bicep Curl 101,000 lifts Cable Fly 85,000 lifts One Arm Seated Cable Row 1,000 lifts Behind The Back Cable Curl 304 lifts Cable Lateral Raise 98,000 lifts Cable Crossover 35,000 lifts Cable Shrug 447 lifts Straight Arm Pulldown 23,000 lifts Cable Crunch 77,000 lifts Reverse Grip Lat Pulldown 25,000 lifts Cable Overhead Tricep Extension 31,000 lifts Cable Kickback 18,000 lifts Cable Woodchoppers 25,000 lifts One Arm Lat Pulldown 189 lifts One Arm Pulldown 593 lifts High Pulley Crunch 152 lifts One Arm Cable Bicep Curl 44,000 lifts Cable Upright Row 1,000 lifts Cable External Rotation 448 lifts Cable Pull Through 55,000 lifts Cable Hammer Curl 74 lifts Standing Cable Crunch 306 lifts Overhead Cable Curl 322 lifts Lying Cable Curl 128 lifts Incline Cable Curl 133 lifts Cable Leg Extension 678 lifts Reverse Grip Tricep Pushdown 19,000 lifts Cable Reverse Fly 33,000 lifts