Seated Cable Shoulder Press vs Single Arm Cable Shoulder Press Strength Standards
Compare your seated cable shoulder press and single arm cable shoulder press against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, press the handles upward to a controlled overhead finish. For the second exercise, reps are total valid reps across both arms combined, using the same strict shoulder-press standard on each side. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Seated Cable Shoulder Press vs Single Arm Cable Shoulder Press Strength Standards by Bodyweight
The paired standards below show what the seated cable shoulder press and single arm cable shoulder press each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Seated Cable Shoulder Press / Single Arm Cable Shoulder Press in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Seated Cable Shoulder Press vs Single Arm Cable Shoulder Press Standards
How to read the table: The first number is Seated Cable Shoulder Press; the second is Single Arm Cable Shoulder Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 39 / 17 lb 17.7 / 7.7 kg | 59 / 28 lb 26.8 / 12.7 kg | 81 / 43 lb 36.7 / 19.5 kg | 106 / 62 lb 48.1 / 28.1 kg |
| 130 lb 59 kg | 41 / 18 lb 18.6 / 8.2 kg | 62 / 30 lb 28.1 / 13.6 kg | 85 / 46 lb 38.6 / 20.9 kg | 112 / 65 lb 50.8 / 29.5 kg |
| 140 lb 63.5 kg | 43 / 19 lb 19.5 / 8.6 kg | 65 / 31 lb 29.5 / 14.1 kg | 90 / 48 lb 40.8 / 21.8 kg | 117 / 69 lb 53.1 / 31.3 kg |
| 150 lb 68 kg | 45 / 20 lb 20.4 / 9.1 kg | 68 / 32 lb 30.8 / 14.5 kg | 94 / 50 lb 42.6 / 22.7 kg | 123 / 72 lb 55.8 / 32.7 kg |
| 160 lb 72.6 kg | 47 / 21 lb 21.3 / 9.5 kg | 71 / 34 lb 32.2 / 15.4 kg | 98 / 53 lb 44.5 / 24 kg | 128 / 75 lb 58.1 / 34 kg |
| 170 lb 77.1 kg | 49 / 21 lb 22.2 / 9.5 kg | 74 / 35 lb 33.6 / 15.9 kg | 102 / 55 lb 46.3 / 24.9 kg | 134 / 78 lb 60.8 / 35.4 kg |
| 180 lb 81.6 kg | 51 / 22 lb 23.1 / 10 kg | 77 / 37 lb 34.9 / 16.8 kg | 106 / 57 lb 48.1 / 25.9 kg | 139 / 81 lb 63 / 36.7 kg |
| 190 lb 86.2 kg | 53 / 23 lb 24 / 10.4 kg | 80 / 38 lb 36.3 / 17.2 kg | 110 / 59 lb 49.9 / 26.8 kg | 144 / 84 lb 65.3 / 38.1 kg |
| 200 lb 90.7 kg | 55 / 24 lb 24.9 / 10.9 kg | 83 / 39 lb 37.6 / 17.7 kg | 114 / 61 lb 51.7 / 27.7 kg | 149 / 87 lb 67.6 / 39.5 kg |
| 210 lb 95.3 kg | 57 / 25 lb 25.9 / 11.3 kg | 86 / 41 lb 39 / 18.6 kg | 118 / 63 lb 53.5 / 28.6 kg | 154 / 90 lb 69.9 / 40.8 kg |
| 220 lb 99.8 kg | 58 / 25 lb 26.3 / 11.3 kg | 88 / 42 lb 39.9 / 19.1 kg | 121 / 65 lb 54.9 / 29.5 kg | 159 / 93 lb 72.1 / 42.2 kg |
| 230 lb 104.3 kg | 60 / 26 lb 27.2 / 11.8 kg | 91 / 43 lb 41.3 / 19.5 kg | 125 / 67 lb 56.7 / 30.4 kg | 164 / 95 lb 74.4 / 43.1 kg |
| 240 lb 108.9 kg | 62 / 27 lb 28.1 / 12.2 kg | 93 / 44 lb 42.2 / 20 kg | 129 / 69 lb 58.5 / 31.3 kg | 168 / 98 lb 76.2 / 44.5 kg |
| 250 lb 113.4 kg | 64 / 28 lb 29 / 12.7 kg | 96 / 46 lb 43.5 / 20.9 kg | 132 / 71 lb 59.9 / 32.2 kg | 173 / 101 lb 78.5 / 45.8 kg |
| 260 lb 117.9 kg | 65 / 28 lb 29.5 / 12.7 kg | 99 / 47 lb 44.9 / 21.3 kg | 136 / 73 lb 61.7 / 33.1 kg | 177 / 104 lb 80.3 / 47.2 kg |
| 270 lb 122.5 kg | 67 / 29 lb 30.4 / 13.2 kg | 101 / 48 lb 45.8 / 21.8 kg | 139 / 75 lb 63 / 34 kg | 182 / 106 lb 82.6 / 48.1 kg |
| 280 lb 127 kg | 69 / 30 lb 31.3 / 13.6 kg | 104 / 49 lb 47.2 / 22.2 kg | 142 / 76 lb 64.4 / 34.5 kg | 186 / 109 lb 84.4 / 49.4 kg |
| 290 lb 131.5 kg | 70 / 30 lb 31.8 / 13.6 kg | 106 / 50 lb 48.1 / 22.7 kg | 146 / 78 lb 66.2 / 35.4 kg | 191 / 111 lb 86.6 / 50.3 kg |
| 300 lb 136.1 kg | 72 / 31 lb 32.7 / 14.1 kg | 108 / 52 lb 49 / 23.6 kg | 149 / 80 lb 67.6 / 36.3 kg | 195 / 114 lb 88.5 / 51.7 kg |
Women’s Seated Cable Shoulder Press vs Single Arm Cable Shoulder Press Standards
How to read the table: The first number is Seated Cable Shoulder Press; the second is Single Arm Cable Shoulder Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 21 / 8 lb 9.5 / 3.6 kg | 32 / 15 lb 14.5 / 6.8 kg | 46 / 24 lb 20.9 / 10.9 kg | 62 / 36 lb 28.1 / 16.3 kg |
| 110 lb 49.9 kg | 22 / 9 lb 10 / 4.1 kg | 34 / 16 lb 15.4 / 7.3 kg | 49 / 26 lb 22.2 / 11.8 kg | 66 / 38 lb 29.9 / 17.2 kg |
| 120 lb 54.4 kg | 23 / 9 lb 10.4 / 4.1 kg | 36 / 17 lb 16.3 / 7.7 kg | 52 / 28 lb 23.6 / 12.7 kg | 70 / 41 lb 31.8 / 18.6 kg |
| 130 lb 59 kg | 25 / 10 lb 11.3 / 4.5 kg | 38 / 18 lb 17.2 / 8.2 kg | 55 / 29 lb 24.9 / 13.2 kg | 74 / 43 lb 33.6 / 19.5 kg |
| 140 lb 63.5 kg | 26 / 11 lb 11.8 / 5 kg | 40 / 19 lb 18.1 / 8.6 kg | 57 / 31 lb 25.9 / 14.1 kg | 77 / 45 lb 34.9 / 20.4 kg |
| 150 lb 68 kg | 27 / 11 lb 12.2 / 5 kg | 42 / 20 lb 19.1 / 9.1 kg | 60 / 32 lb 27.2 / 14.5 kg | 81 / 47 lb 36.7 / 21.3 kg |
| 160 lb 72.6 kg | 28 / 11 lb 12.7 / 5 kg | 44 / 21 lb 20 / 9.5 kg | 63 / 33 lb 28.6 / 15 kg | 85 / 49 lb 38.6 / 22.2 kg |
| 170 lb 77.1 kg | 29 / 12 lb 13.2 / 5.4 kg | 46 / 22 lb 20.9 / 10 kg | 65 / 35 lb 29.5 / 15.9 kg | 88 / 51 lb 39.9 / 23.1 kg |
| 180 lb 81.6 kg | 30 / 12 lb 13.6 / 5.4 kg | 47 / 23 lb 21.3 / 10.4 kg | 68 / 36 lb 30.8 / 16.3 kg | 91 / 53 lb 41.3 / 24 kg |
| 190 lb 86.2 kg | 32 / 13 lb 14.5 / 5.9 kg | 49 / 23 lb 22.2 / 10.4 kg | 70 / 37 lb 31.8 / 16.8 kg | 95 / 55 lb 43.1 / 24.9 kg |
| 200 lb 90.7 kg | 33 / 13 lb 15 / 5.9 kg | 51 / 24 lb 23.1 / 10.9 kg | 73 / 39 lb 33.1 / 17.7 kg | 98 / 57 lb 44.5 / 25.9 kg |
| 210 lb 95.3 kg | 34 / 14 lb 15.4 / 6.4 kg | 53 / 25 lb 24 / 11.3 kg | 75 / 40 lb 34 / 18.1 kg | 101 / 59 lb 45.8 / 26.8 kg |
| 220 lb 99.8 kg | 35 / 14 lb 15.9 / 6.4 kg | 54 / 26 lb 24.5 / 11.8 kg | 77 / 41 lb 34.9 / 18.6 kg | 105 / 61 lb 47.6 / 27.7 kg |
| 230 lb 104.3 kg | 36 / 15 lb 16.3 / 6.8 kg | 56 / 27 lb 25.4 / 12.2 kg | 80 / 43 lb 36.3 / 19.5 kg | 108 / 62 lb 49 / 28.1 kg |
| 240 lb 108.9 kg | 37 / 15 lb 16.8 / 6.8 kg | 57 / 27 lb 25.9 / 12.2 kg | 82 / 44 lb 37.2 / 20 kg | 111 / 64 lb 50.3 / 29 kg |
How Your Seated Cable Shoulder Press vs Single Arm Cable Shoulder Press Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
1. Estimate a one-rep max from each set
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Seated Cable Shoulder Press vs Single Arm Cable Shoulder Press comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.
2. Find the seated cable shoulder press strength level
The standards use the sex-specific thresholds from the individual Seated Cable Shoulder Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the single arm cable shoulder press strength level
For single arm cable shoulder press, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
4. Compare the two results
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the seated cable shoulder press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the single arm cable shoulder press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
How Men’s Seated Cable Shoulder Press and Single Arm Cable Shoulder Press Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the single arm cable shoulder press standard is higher; below zero means the seated cable shoulder press standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Seated Cable Shoulder Press for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 120–300 lb bodyweight, the Elite gap changes from 20 to 36.8 kg.
How to read the table: Every number is the single arm cable shoulder press standard minus the seated cable shoulder press standard. A plus sign means the single arm cable shoulder press standard is higher. A minus sign means the seated cable shoulder press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −22 lb −10 kg | −31 lb −14.1 kg | −38 lb −17.2 kg | −44 lb −20 kg |
| 130 lb 59 kg | −23 lb −10.4 kg | −32 lb −14.5 kg | −39 lb −17.7 kg | −47 lb −21.3 kg |
| 140 lb 63.5 kg | −24 lb −10.9 kg | −34 lb −15.4 kg | −42 lb −19 kg | −48 lb −21.8 kg |
| 150 lb 68 kg | −25 lb −11.3 kg | −36 lb −16.3 kg | −44 lb −19.9 kg | −51 lb −23.1 kg |
| 160 lb 72.6 kg | −26 lb −11.8 kg | −37 lb −16.8 kg | −45 lb −20.5 kg | −53 lb −24.1 kg |
| 170 lb 77.1 kg | −28 lb −12.7 kg | −39 lb −17.7 kg | −47 lb −21.4 kg | −56 lb −25.4 kg |
| 180 lb 81.6 kg | −29 lb −13.1 kg | −40 lb −18.1 kg | −49 lb −22.2 kg | −58 lb −26.3 kg |
| 190 lb 86.2 kg | −30 lb −13.6 kg | −42 lb −19.1 kg | −51 lb −23.1 kg | −60 lb −27.2 kg |
| 200 lb 90.7 kg | −31 lb −14 kg | −44 lb −19.9 kg | −53 lb −24 kg | −62 lb −28.1 kg |
| 210 lb 95.3 kg | −32 lb −14.6 kg | −45 lb −20.4 kg | −55 lb −24.9 kg | −64 lb −29.1 kg |
| 220 lb 99.8 kg | −33 lb −15 kg | −46 lb −20.8 kg | −56 lb −25.4 kg | −66 lb −29.9 kg |
| 230 lb 104.3 kg | −34 lb −15.4 kg | −48 lb −21.8 kg | −58 lb −26.3 kg | −69 lb −31.3 kg |
| 240 lb 108.9 kg | −35 lb −15.9 kg | −49 lb −22.2 kg | −60 lb −27.2 kg | −70 lb −31.7 kg |
| 250 lb 113.4 kg | −36 lb −16.3 kg | −50 lb −22.6 kg | −61 lb −27.7 kg | −72 lb −32.7 kg |
| 260 lb 117.9 kg | −37 lb −16.8 kg | −52 lb −23.6 kg | −63 lb −28.6 kg | −73 lb −33.1 kg |
| 270 lb 122.5 kg | −38 lb −17.2 kg | −53 lb −24 kg | −64 lb −29 kg | −76 lb −34.5 kg |
| 280 lb 127 kg | −39 lb −17.7 kg | −55 lb −25 kg | −66 lb −29.9 kg | −77 lb −35 kg |
| 290 lb 131.5 kg | −40 lb −18.2 kg | −56 lb −25.4 kg | −68 lb −30.8 kg | −80 lb −36.3 kg |
| 300 lb 136.1 kg | −41 lb −18.6 kg | −56 lb −25.4 kg | −69 lb −31.3 kg | −81 lb −36.8 kg |
How Women’s Seated Cable Shoulder Press and Single Arm Cable Shoulder Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Seated Cable Shoulder Press for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 11.8 kg at 100 lb and 21.3 kg at 240 lb.
How to read the table: Every number is the single arm cable shoulder press standard minus the seated cable shoulder press standard. A plus sign means the single arm cable shoulder press standard is higher. A minus sign means the seated cable shoulder press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −13 lb −5.9 kg | −17 lb −7.7 kg | −22 lb −10 kg | −26 lb −11.8 kg |
| 110 lb 49.9 kg | −13 lb −5.9 kg | −18 lb −8.1 kg | −23 lb −10.4 kg | −28 lb −12.7 kg |
| 120 lb 54.4 kg | −14 lb −6.3 kg | −19 lb −8.6 kg | −24 lb −10.9 kg | −29 lb −13.2 kg |
| 130 lb 59 kg | −15 lb −6.8 kg | −20 lb −9 kg | −26 lb −11.7 kg | −31 lb −14.1 kg |
| 140 lb 63.5 kg | −15 lb −6.8 kg | −21 lb −9.5 kg | −26 lb −11.8 kg | −32 lb −14.5 kg |
| 150 lb 68 kg | −16 lb −7.2 kg | −22 lb −10 kg | −28 lb −12.7 kg | −34 lb −15.4 kg |
| 160 lb 72.6 kg | −17 lb −7.7 kg | −23 lb −10.5 kg | −30 lb −13.6 kg | −36 lb −16.4 kg |
| 170 lb 77.1 kg | −17 lb −7.8 kg | −24 lb −10.9 kg | −30 lb −13.6 kg | −37 lb −16.8 kg |
| 180 lb 81.6 kg | −18 lb −8.2 kg | −24 lb −10.9 kg | −32 lb −14.5 kg | −38 lb −17.3 kg |
| 190 lb 86.2 kg | −19 lb −8.6 kg | −26 lb −11.8 kg | −33 lb −15 kg | −40 lb −18.2 kg |
| 200 lb 90.7 kg | −20 lb −9.1 kg | −27 lb −12.2 kg | −34 lb −15.4 kg | −41 lb −18.6 kg |
| 210 lb 95.3 kg | −20 lb −9 kg | −28 lb −12.7 kg | −35 lb −15.9 kg | −42 lb −19 kg |
| 220 lb 99.8 kg | −21 lb −9.5 kg | −28 lb −12.7 kg | −36 lb −16.3 kg | −44 lb −19.9 kg |
| 230 lb 104.3 kg | −21 lb −9.5 kg | −29 lb −13.2 kg | −37 lb −16.8 kg | −46 lb −20.9 kg |
| 240 lb 108.9 kg | −22 lb −10 kg | −30 lb −13.7 kg | −38 lb −17.2 kg | −47 lb −21.3 kg |
Seated Cable Shoulder Press and Single Arm Cable Shoulder Press Exercises Used by This Calculator
Valid results depend on using the specified seated cable shoulder press and single arm cable shoulder press technique and load convention. Use strict, repeatable Seated Cable Shoulder Press and Single Arm Cable Shoulder Press tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the Seated Cable Shoulder Press setup and load convention
The entered weight for strict Seated Cable Shoulder Press. Valid Seated Cable Shoulder Press reps. Press the handles upward to a controlled overhead finish, then lower under control to the same shoulder-height start and finish with a valid rep reaches controlled overhead arm extension without standing, leaning back, or bouncing the stacks. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Use the Single Arm Cable Shoulder Press setup and load convention
Entered load is the selected or loaded cable resistance for the one working handle and one arm at a time. Do not enter bodyweight, combined left-plus-right load, another station’s converted force, or a different implement’s load. Reps are total valid reps across both arms combined, using the same strict shoulder-press standard on each side. No side selector, separate left/right entries, or imbalance score is supported; this tool scores the total-combined unilateral test only. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Seated Cable Shoulder Press result and one recent Single Arm Cable Shoulder Press result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Seated Cable Shoulder Press — View the individual Seated Cable Shoulder Press standards and next strength-level target.
- Single Arm Cable Shoulder Press — View the individual Single Arm Cable Shoulder Press standards and next strength-level target.
- Cable Shoulder Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Machine Shoulder Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Seated Dumbbell Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Seated Barbell Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.