Bilateral Cable Lateral Raise Strength Standards Calculator
Compare your Bilateral Cable Lateral Raise strength with Endura's strength standards for men and women at your bodyweight. A useful benchmark for a good one-rep max is our Intermediate standard: approximately 26 lb at 190 lb for a man and 14 lb at 150 lb for a woman.
How does your best lift compare? Enter your bodyweight, the entered external weight, and the reps you completed below. The calculator estimates your one-rep max and shows your strength level for your bodyweight. Use the exercise-specific approved repetition convention.
The calculator compares that estimated one-rep max with the Bilateral Cable Lateral Raise standards for your sex at your bodyweight. It preserves the calculator's existing equations, thresholds, and input meanings; the benchmark is a comparison target, not a working-set prescription.
Understanding Your two-side Cable Lateral Raise Strength Score
Your two-side Cable Lateral Raise strength score is estimated 1RM divided by bodyweight. The calculator uses the entered weight for strict two-side Cable Lateral Raise, valid two-side Cable Lateral Raise reps, and your bodyweight to create a bodyweight-ratio score. That ratio lets two lifters compare the same exercise without pretending that absolute weight alone tells the full story.
This result is specific to two-side Cable Lateral Raise. A counted rep should meet this standard: Use two independent low pulley lines with identical single handles. With an inline force gauge aligned to each cable at the arm-down start, measure static working resistance; readings must match within 2%; Enter one handle’s measured resistance, display per-handle and combined resistance, and score the combined value. Stack selections may be recorded descriptively but are not the scored weight; Stand centered with cables uncrossed, trunk vertical, shoulders set, and elbows fixed at 15 degrees flexion plus or minus 5 degrees; Raise both simultaneously in the frontal plane until both handle centers reach acromion height plus or minus 2 cm. Pause under control and lower to the same tensioned start without stack rest; Count 1–12 reps. Chalk, wrist wraps, and stable shoes allowed; assistance and asynchronous reps prohibited. The score is not a general label for every nearby Shoulder isolation / lateral raise exercise, and it should not be used for Stack-label weight used instead of measured handle resistance; mismatched readings over 2%; single pulley/rope; crossed cables; one-arm/alternating reps; elbow angle outside tolerance; finish outside tolerance; shrug/high pull; trunk lean/swing; partials; stack rest; wrong weight entry; over 12 reps; assistance. Those variations may be useful training choices, but they answer a different standards question.
For example, a 200 lb male with a 43 lb estimated 1RM reaches the Advanced boundary for this calculator. A 150 lb female with a 32 lb estimated 1RM reaches the Elite boundary. The same absolute number can land in a different tier when bodyweight changes, which is why the ratio matters.
The most useful reading is practical. Beginner and Novice results usually mean the lifter should make the rep more repeatable before chasing a heavier test. Intermediate results show useful familiarity with the exercise. Advanced and Elite results show strong relative performance only when every counted rep keeps the same range, setup, and finish.
Use the score as a snapshot, then write down the rep details that made the snapshot valid. A later increase means more when the same implement, same setup rule, same range, same support position, and same rep quality were used again.
two-side Cable Lateral Raise Strength Standards
two-side Cable Lateral Raise standards use sex-specific estimated 1RM-to-bodyweight ratios. The lookup tables below convert those ratios into practical targets at common bodyweights. Use the row nearest your bodyweight for a fast check, then use the calculator result for your exact entry.
The tables are rounded to whole pounds for readability. Tier boundaries resolve upward, so meeting the Intermediate, Advanced, or Elite boundary exactly counts as that higher tier. These standards assume the entered weight for strict two-side Cable Lateral Raise, valid reps, and no substitutions from related lifts.
Men’s two-side Cable Lateral Raise Strength Standards
| Bodyweight | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|
| 120 lb | 10 lb | 16 lb | 26 lb | 37 lb+ | 50 lb |
| 130 lb | 11 lb | 18 lb | 28 lb | 40 lb+ | 54 lb |
| 140 lb | 11 lb | 19 lb | 30 lb | 43 lb+ | 58 lb |
| 150 lb | 12 lb | 20 lb | 32 lb | 46 lb+ | 62 lb |
| 160 lb | 13 lb | 22 lb | 35 lb | 49 lb+ | 66 lb |
| 170 lb | 14 lb | 23 lb | 37 lb | 52 lb+ | 70 lb |
| 180 lb | 15 lb | 24 lb | 39 lb | 55 lb+ | 75 lb |
| 190 lb | 15 lb | 26 lb | 41 lb | 58 lb+ | 79 lb |
| 200 lb | 16 lb | 27 lb | 43 lb | 61 lb+ | 83 lb |
| 210 lb | 17 lb | 28 lb | 45 lb | 64 lb+ | 87 lb |
| 220 lb | 18 lb | 30 lb | 48 lb | 67 lb+ | 91 lb |
| 230 lb | 19 lb | 31 lb | 50 lb | 70 lb+ | 95 lb |
| 240 lb | 19 lb | 32 lb | 52 lb | 73 lb+ | 99 lb |
| 250 lb | 20 lb | 34 lb | 54 lb | 77 lb+ | 104 lb |
| 260 lb | 21 lb | 35 lb | 56 lb | 80 lb+ | 108 lb |
Women’s two-side Cable Lateral Raise Strength Standards
| Bodyweight | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|
| 100 lb | 5 lb | 9 lb | 14 lb | 22 lb+ | 29 lb |
| 110 lb | 6 lb | 10 lb | 16 lb | 24 lb+ | 32 lb |
| 120 lb | 6 lb | 11 lb | 17 lb | 26 lb+ | 35 lb |
| 130 lb | 7 lb | 12 lb | 19 lb | 28 lb+ | 37 lb |
| 140 lb | 8 lb | 13 lb | 20 lb | 30 lb+ | 40 lb |
| 150 lb | 8 lb | 14 lb | 22 lb | 32 lb+ | 43 lb |
| 160 lb | 9 lb | 14 lb | 23 lb | 35 lb+ | 46 lb |
| 170 lb | 9 lb | 15 lb | 24 lb | 37 lb+ | 49 lb |
| 180 lb | 10 lb | 16 lb | 26 lb | 39 lb+ | 52 lb |
| 190 lb | 10 lb | 17 lb | 27 lb | 41 lb+ | 55 lb |
| 200 lb | 11 lb | 18 lb | 29 lb | 43 lb+ | 58 lb |
| 210 lb | 11 lb | 19 lb | 30 lb | 45 lb+ | 60 lb |
| 220 lb | 12 lb | 20 lb | 32 lb | 48 lb+ | 63 lb |
Men: Beginner is below 0.081x, Novice begins at 0.081x, Intermediate begins at 0.135x, Advanced begins at 0.216x, Elite begins at 0.306x, and Stretch is 0.414x bodyweight. Women: Beginner is below 0.054x, Novice begins at 0.054x, Intermediate begins at 0.090x, Advanced begins at 0.144x, Elite begins at 0.216x, and Stretch is 0.288x bodyweight.
At 200 lb bodyweight, a male lifter needs about 43 lb for Advanced and 61 lb for Elite. At 150 lb bodyweight, a female lifter needs about 22 lb for Advanced and 32 lb for Elite. Treat those as standards for this exact exercise, not as claims about sport ranking or another lift.
How the two-side Cable Lateral Raise Calculator Works
The calculator takes sex, bodyweight, working weight, and reps. A one-rep entry uses that weight directly as estimated 1RM. A multi-rep entry estimates 1RM from the set first, then divides the estimate by bodyweight and compares the ratio with the selected sex table.
Ratio equals estimated 1RM divided by bodyweight. If a lifter at 200 lb bodyweight records a 43 lb estimated 1RM, the ratio is near 0.216x and reaches Advanced. If bodyweight rises while the estimated 1RM stays the same, the ratio falls and the tier can change.
Use one unit family for bodyweight and working weight. Pounds and kilograms both work because the calculator normalizes the math internally. What matters most is that the entered set uses the entered weight for strict two-side Cable Lateral Raise and valid two-side Cable Lateral Raise reps that meet the accepted rule.
Multi-rep entries are best when the rep count is challenging but honest. Very high-rep sets can make estimates less precise, especially when fatigue changes range or finish quality. For a standards test, choose a set where the last valid rep still looks like the first valid rep.
The calculator does not add age, sport, equipment-brand, or technique-style multipliers. It answers the specific two-side Cable Lateral Raise question described here, using the same bodyweight-ratio logic as the rest of the standards system.
Elite two-side Cable Lateral Raise Strength Levels
Elite two-side Cable Lateral Raise strength starts at 0.306x bodyweight for men and 0.216x bodyweight for women. Stretch benchmarks are 0.414x for men and 0.288x for women, marking unusually strong results inside this standards system.
At 200 lb bodyweight, Elite begins around 61 lb for men. At 150 lb bodyweight, Elite begins around 32 lb for women. Those numbers are impressive only when the entry still reflects the entered weight for strict two-side Cable Lateral Raise, valid two-side Cable Lateral Raise reps, and the accepted rep.
Elite lifters should audit reps more strictly, not less. Heavier attempts often tempt shortened range, changed support, body English, or a nearby variation. A bigger number that changes the exercise does not prove a stronger two-side Cable Lateral Raise.
Video is useful at this tier. Side or three-quarter view can show range, start position, path, and finish quality. Review the footage before entering a max set so the calculator records what actually happened.
Training at this level usually alternates clean heavy singles, moderate technical work, and targeted assistance. The goal is to make the strict rep durable rather than turn every session into a max attempt.
two-side Cable Lateral Raise Strength Compared to Other Lifts
Comparisons are useful because they explain why standards differ. two-side Cable Lateral Raise sits near related movements, but the ratios should not be copied because the implement, support, range, path, and finish rule are specific to this calculator.
| Related movement | Comparison purpose | What the gap can reveal |
|---|---|---|
| Dumbbell Lateral Raise | closest neighboring standard | A higher two-side Cable Lateral Raise score can show skill in this exact setup, while a lower score points to the constraint this calculator isolates. |
| Cable Front Raise | same family contrast | If the related lift is far ahead, the limiting factor is often range, bracing, grip, or strict finish quality here. |
| Cable Reverse Fly | equipment contrast | If this score is far ahead, confirm the set did not drift into a disallowed variation. |
| Face Pull | range and control comparison | The comparison is useful because the bodyweight-ratio math is shared while the accepted rep is different. |
| Cable External Rotation | heavier strength ceiling | A similar tier can suggest balanced development, but it still does not make the two entries interchangeable. |
| Standing Dumbbell Overhead Press | technique transfer check | Use the gap to choose training work instead of forcing one result to predict the other. |
If a related lift is much stronger, look for the one constraint unique to two-side Cable Lateral Raise: range, support position, grip, bracing, or finish control. If two-side Cable Lateral Raise is much stronger, confirm that the set did not become one of the disallowed variations.
Also separate implement families before drawing conclusions. A barbell version may reward a straighter path and heavier total weight, a dumbbell version may make grip and wrist position the limiter, a cable or machine version may remove some bracing demand, and a squat, press, row, curl, or extension pattern belongs in a different standards family entirely.
The goal is not to make all badges match. The goal is to identify whether the difference comes from true strength, a technical bottleneck, or a substituted movement that only looks similar on paper.
Milestones in two-side Cable Lateral Raise Strength
Milestones turn tier ratios into training targets. They are most useful when they are tied to bodyweight and rep quality instead of vague goals such as strong or heavy.
| Milestone | Example target | Why it matters | Next focus |
|---|---|---|---|
| First valid strict two-side cable lateral raise rep | 3 to 5 clean reps at a repeatable training weight | Shows the lifter can follow the accepted rule before a max test | Keep setup identical across sets |
| Novice boundary | Men near 16 lb; women near 8 lb | Creates a first bodyweight-ratio benchmark | Build range and control |
| Intermediate boundary | Men near 27 lb; women near 14 lb | Shows the lift is no longer just familiar | Address the main limiter |
| Advanced boundary | Men near 43 lb; women near 22 lb | Marks strong relative performance for this exercise | Use smaller jumps and more video review |
| Elite boundary | Men near 61 lb; women near 32 lb | Shows high-level strength in the exact standard | Protect strict rep quality |
| Stretch benchmark | Men near 83 lb; women near 43 lb | Represents an unusually strong score in this calculator | Retest sparingly and recover well |
| Five-rep practice target | Use a set that estimates near 27 lb for a 200 lb male or 14 lb for a 150 lb female | Builds a cleaner estimate before a heavier test | Keep every rep visually identical |
| Ten percent improvement target | Move a 27 lb estimate toward 30 lb, or a 14 lb estimate toward 15 lb | Gives a concrete block goal without requiring a new tier | Retest only when the same rule survives |
Milestones should never override the accepted rep. A lifter who reaches the Advanced number with a substituted movement has not reached the Advanced two-side Cable Lateral Raise milestone. A lifter who barely misses with excellent reps is often closer to durable progress than the badge alone suggests.
Related Strength Standards Tools
Related tools place two-side Cable Lateral Raise inside a broader strength map. They help explain why a lifter may be strong in one nearby movement and average in another. They are not substitutions, and their scores should stay separate from the current calculator.
- Dumbbell Lateral Raise is the closest neighboring benchmark for many lifters, but the accepted range and finishing rule stay separate from two-side Cable Lateral Raise. Compare it after a clean two-side Cable Lateral Raise test to see whether this exact setup is the limiter.
- Cable Front Raise gives a same-family contrast where equipment and support can change the result quickly. A gap often points to grip, range, bracing, or skill rather than one universal strength ceiling.
- Cable Reverse Fly is useful when the current score feels surprising. Check it only after the two-side Cable Lateral Raise reps are valid, then use the difference to choose assistance work.
- Face Pull can show whether a heavier-looking movement is actually testing a different constraint. Keep the entries separate so a substituted rep does not inflate this calculator.
- Cable External Rotation helps frame broader strength without replacing the two-side Cable Lateral Raise standard. If it is far ahead, audit the exact range and finish required here.
Use these tools after you have a valid two-side Cable Lateral Raise result. If the comparison changes your interpretation, write down the likely reason: range, grip, path, support, bracing, lockout, depth, or control. That note is often more useful than the badge alone.