Single Arm Cable Lateral Raise vs 2 Kettlebell Bent Over Lateral Raise Strength Standards
Compare your single arm cable lateral raise and 2 kettlebell bent over lateral raise against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, priority.
First lift: displayed machine or stack weight and 1–12 strict reps. Second lift: total external load and 1–12 strict reps. Pounds or kilograms. For the first exercise, raise one cable handle out to the side through the accepted shoulder-height range, pause under control, and lower without swing, shrug dominance, or trunk lean. For the second exercise, raise both kettlebells out to the sides from a stable bent-over position with rear-delt intent, then lower without trunk heave, row substitution, shrugging, or shortened range. Heavier lift is not automatically the stronger one.
Single Arm Cable Lateral Raise vs 2 Kettlebell Bent Over Lateral Raise Strength Standards by Bodyweight
These bodyweight tables place the single arm cable lateral raise and 2 kettlebell bent over lateral raise targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Single Arm Cable Lateral Raise / 2 Kettlebell Bent Over Lateral Raise, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Single Arm Cable Lateral Raise vs 2 Kettlebell Bent Over Lateral Raise Standards
How to read the table: The first number is Single Arm Cable Lateral Raise; the second is 2 Kettlebell Bent Over Lateral Raise. 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 | 7 / 10 lb 3.2 / 4.5 kg | 10 / 15 lb 4.5 / 6.8 kg | 17 / 24 lb 7.7 / 10.9 kg | 24 / 34 lb 10.9 / 15.4 kg |
| 130 lb 59 kg | 7 / 10 lb 3.2 / 4.5 kg | 11 / 16 lb 5 / 7.3 kg | 18 / 25 lb 8.2 / 11.3 kg | 25 / 36 lb 11.3 / 16.3 kg |
| 140 lb 63.5 kg | 7 / 11 lb 3.2 / 5 kg | 11 / 17 lb 5 / 7.7 kg | 19 / 26 lb 8.6 / 11.8 kg | 26 / 38 lb 11.8 / 17.2 kg |
| 150 lb 68 kg | 8 / 11 lb 3.6 / 5 kg | 12 / 18 lb 5.4 / 8.2 kg | 20 / 27 lb 9.1 / 12.2 kg | 27 / 39 lb 12.2 / 17.7 kg |
| 160 lb 72.6 kg | 8 / 12 lb 3.6 / 5.4 kg | 12 / 19 lb 5.4 / 8.6 kg | 21 / 29 lb 9.5 / 13.2 kg | 29 / 41 lb 13.2 / 18.6 kg |
| 170 lb 77.1 kg | 8 / 12 lb 3.6 / 5.4 kg | 13 / 19 lb 5.9 / 8.6 kg | 21 / 30 lb 9.5 / 13.6 kg | 30 / 43 lb 13.6 / 19.5 kg |
| 180 lb 81.6 kg | 9 / 13 lb 4.1 / 5.9 kg | 14 / 20 lb 6.4 / 9.1 kg | 22 / 31 lb 10 / 14.1 kg | 31 / 44 lb 14.1 / 20 kg |
| 190 lb 86.2 kg | 9 / 13 lb 4.1 / 5.9 kg | 14 / 21 lb 6.4 / 9.5 kg | 23 / 32 lb 10.4 / 14.5 kg | 32 / 46 lb 14.5 / 20.9 kg |
| 200 lb 90.7 kg | 9 / 13 lb 4.1 / 5.9 kg | 14 / 22 lb 6.4 / 10 kg | 24 / 33 lb 10.9 / 15 kg | 33 / 48 lb 15 / 21.8 kg |
| 210 lb 95.3 kg | 10 / 14 lb 4.5 / 6.4 kg | 15 / 22 lb 6.8 / 10 kg | 25 / 34 lb 11.3 / 15.4 kg | 34 / 49 lb 15.4 / 22.2 kg |
| 220 lb 99.8 kg | 10 / 14 lb 4.5 / 6.4 kg | 15 / 23 lb 6.8 / 10.4 kg | 25 / 35 lb 11.3 / 15.9 kg | 35 / 51 lb 15.9 / 23.1 kg |
| 230 lb 104.3 kg | 10 / 15 lb 4.5 / 6.8 kg | 16 / 24 lb 7.3 / 10.9 kg | 26 / 36 lb 11.8 / 16.3 kg | 36 / 52 lb 16.3 / 23.6 kg |
| 240 lb 108.9 kg | 11 / 15 lb 5 / 6.8 kg | 16 / 25 lb 7.3 / 11.3 kg | 27 / 37 lb 12.2 / 16.8 kg | 37 / 54 lb 16.8 / 24.5 kg |
| 250 lb 113.4 kg | 11 / 16 lb 5 / 7.3 kg | 17 / 25 lb 7.7 / 11.3 kg | 28 / 38 lb 12.7 / 17.2 kg | 38 / 55 lb 17.2 / 24.9 kg |
| 260 lb 117.9 kg | 11 / 16 lb 5 / 7.3 kg | 17 / 26 lb 7.7 / 11.8 kg | 28 / 39 lb 12.7 / 17.7 kg | 39 / 57 lb 17.7 / 25.9 kg |
| 270 lb 122.5 kg | 11 / 16 lb 5 / 7.3 kg | 18 / 27 lb 8.2 / 12.2 kg | 29 / 40 lb 13.2 / 18.1 kg | 40 / 58 lb 18.1 / 26.3 kg |
| 280 lb 127 kg | 12 / 17 lb 5.4 / 7.7 kg | 18 / 27 lb 8.2 / 12.2 kg | 30 / 41 lb 13.6 / 18.6 kg | 41 / 60 lb 18.6 / 27.2 kg |
| 290 lb 131.5 kg | 12 / 17 lb 5.4 / 7.7 kg | 19 / 28 lb 8.6 / 12.7 kg | 30 / 42 lb 13.6 / 19.1 kg | 42 / 61 lb 19.1 / 27.7 kg |
| 300 lb 136.1 kg | 12 / 18 lb 5.4 / 8.2 kg | 19 / 28 lb 8.6 / 12.7 kg | 31 / 43 lb 14.1 / 19.5 kg | 43 / 62 lb 19.5 / 28.1 kg |
Women’s Single Arm Cable Lateral Raise vs 2 Kettlebell Bent Over Lateral Raise Standards
How to read the table: The first number is Single Arm Cable Lateral Raise; the second is 2 Kettlebell Bent Over Lateral Raise. 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 | 4 / 6 lb 1.8 / 2.7 kg | 6 / 9 lb 2.7 / 4.1 kg | 9 / 15 lb 4.1 / 6.8 kg | 14 / 22 lb 6.4 / 10 kg |
| 110 lb 49.9 kg | 4 / 7 lb 1.8 / 3.2 kg | 7 / 10 lb 3.2 / 4.5 kg | 10 / 16 lb 4.5 / 7.3 kg | 15 / 24 lb 6.8 / 10.9 kg |
| 120 lb 54.4 kg | 4 / 7 lb 1.8 / 3.2 kg | 7 / 10 lb 3.2 / 4.5 kg | 10 / 17 lb 4.5 / 7.7 kg | 16 / 25 lb 7.3 / 11.3 kg |
| 130 lb 59 kg | 5 / 7 lb 2.3 / 3.2 kg | 7 / 11 lb 3.2 / 5 kg | 11 / 18 lb 5 / 8.2 kg | 16 / 26 lb 7.3 / 11.8 kg |
| 140 lb 63.5 kg | 5 / 8 lb 2.3 / 3.6 kg | 8 / 11 lb 3.6 / 5 kg | 11 / 19 lb 5 / 8.6 kg | 17 / 28 lb 7.7 / 12.7 kg |
| 150 lb 68 kg | 5 / 8 lb 2.3 / 3.6 kg | 8 / 12 lb 3.6 / 5.4 kg | 12 / 20 lb 5.4 / 9.1 kg | 18 / 29 lb 8.2 / 13.2 kg |
| 160 lb 72.6 kg | 5 / 8 lb 2.3 / 3.6 kg | 8 / 13 lb 3.6 / 5.9 kg | 13 / 21 lb 5.9 / 9.5 kg | 19 / 30 lb 8.6 / 13.6 kg |
| 170 lb 77.1 kg | 5 / 9 lb 2.3 / 4.1 kg | 9 / 13 lb 4.1 / 5.9 kg | 13 / 22 lb 5.9 / 10 kg | 20 / 32 lb 9.1 / 14.5 kg |
| 180 lb 81.6 kg | 6 / 9 lb 2.7 / 4.1 kg | 9 / 14 lb 4.1 / 6.4 kg | 14 / 23 lb 6.4 / 10.4 kg | 20 / 33 lb 9.1 / 15 kg |
| 190 lb 86.2 kg | 6 / 9 lb 2.7 / 4.1 kg | 9 / 14 lb 4.1 / 6.4 kg | 14 / 23 lb 6.4 / 10.4 kg | 21 / 34 lb 9.5 / 15.4 kg |
| 200 lb 90.7 kg | 6 / 10 lb 2.7 / 4.5 kg | 10 / 15 lb 4.5 / 6.8 kg | 15 / 24 lb 6.8 / 10.9 kg | 22 / 35 lb 10 / 15.9 kg |
| 210 lb 95.3 kg | 6 / 10 lb 2.7 / 4.5 kg | 10 / 15 lb 4.5 / 6.8 kg | 15 / 25 lb 6.8 / 11.3 kg | 23 / 36 lb 10.4 / 16.3 kg |
| 220 lb 99.8 kg | 6 / 10 lb 2.7 / 4.5 kg | 10 / 15 lb 4.5 / 6.8 kg | 15 / 26 lb 6.8 / 11.8 kg | 23 / 37 lb 10.4 / 16.8 kg |
| 230 lb 104.3 kg | 7 / 11 lb 3.2 / 5 kg | 11 / 16 lb 5 / 7.3 kg | 16 / 27 lb 7.3 / 12.2 kg | 24 / 39 lb 10.9 / 17.7 kg |
| 240 lb 108.9 kg | 7 / 11 lb 3.2 / 5 kg | 11 / 16 lb 5 / 7.3 kg | 16 / 27 lb 7.3 / 12.2 kg | 25 / 40 lb 11.3 / 18.1 kg |
How Your Single Arm Cable Lateral Raise vs 2 Kettlebell Bent Over Lateral Raise Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
1. Estimate a one-rep max from each set
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Single Arm Cable Lateral Raise and 2 Kettlebell Bent Over Lateral Raise sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
2. Find the single arm cable lateral raise strength level
The standards use the sex-specific targets from the individual Single Arm Cable Lateral Raise 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the 2 kettlebell bent over lateral raise strength level
The 2 kettlebell bent over lateral raise rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
4. Compare the two results
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. 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 single arm cable lateral raise | Adjust single arm cable lateral raise targets to exact bodyweight with the two-thirds rule. |
| Rate the 2 kettlebell bent over lateral raise | 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 Single Arm Cable Lateral Raise and 2 Kettlebell Bent Over Lateral Raise 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 2 kettlebell bent over lateral raise standard is higher; below zero means the single arm cable lateral raise 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 single arm cable lateral raise and 2 kettlebell bent over lateral raise standards are within 3 lb at 120 lb, 130 lb, and 150 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
Across 120–300 lb bodyweight, the Elite gap changes from 4.5 to 8.6 kg.
How to read the table: Every number is the 2 kettlebell bent over lateral raise standard minus the single arm cable lateral raise standard. A plus sign means the 2 kettlebell bent over lateral raise standard is higher. A minus sign means the single arm cable lateral raise standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +3 lb +1.3 kg | +5 lb +2.3 kg | +7 lb +3.2 kg | +10 lb +4.5 kg |
| 130 lb 59 kg | +3 lb +1.3 kg | +5 lb +2.3 kg | +7 lb +3.1 kg | +11 lb +5 kg |
| 140 lb 63.5 kg | +4 lb +1.8 kg | +6 lb +2.7 kg | +7 lb +3.2 kg | +12 lb +5.4 kg |
| 150 lb 68 kg | +3 lb +1.4 kg | +6 lb +2.8 kg | +7 lb +3.1 kg | +12 lb +5.5 kg |
| 160 lb 72.6 kg | +4 lb +1.8 kg | +7 lb +3.2 kg | +8 lb +3.7 kg | +12 lb +5.4 kg |
| 170 lb 77.1 kg | +4 lb +1.8 kg | +6 lb +2.7 kg | +9 lb +4.1 kg | +13 lb +5.9 kg |
| 180 lb 81.6 kg | +4 lb +1.8 kg | +6 lb +2.7 kg | +9 lb +4.1 kg | +13 lb +5.9 kg |
| 190 lb 86.2 kg | +4 lb +1.8 kg | +7 lb +3.1 kg | +9 lb +4.1 kg | +14 lb +6.4 kg |
| 200 lb 90.7 kg | +4 lb +1.8 kg | +8 lb +3.6 kg | +9 lb +4.1 kg | +15 lb +6.8 kg |
| 210 lb 95.3 kg | +4 lb +1.9 kg | +7 lb +3.2 kg | +9 lb +4.1 kg | +15 lb +6.8 kg |
| 220 lb 99.8 kg | +4 lb +1.9 kg | +8 lb +3.6 kg | +10 lb +4.6 kg | +16 lb +7.2 kg |
| 230 lb 104.3 kg | +5 lb +2.3 kg | +8 lb +3.6 kg | +10 lb +4.5 kg | +16 lb +7.3 kg |
| 240 lb 108.9 kg | +4 lb +1.8 kg | +9 lb +4 kg | +10 lb +4.6 kg | +17 lb +7.7 kg |
| 250 lb 113.4 kg | +5 lb +2.3 kg | +8 lb +3.6 kg | +10 lb +4.5 kg | +17 lb +7.7 kg |
| 260 lb 117.9 kg | +5 lb +2.3 kg | +9 lb +4.1 kg | +11 lb +5 kg | +18 lb +8.2 kg |
| 270 lb 122.5 kg | +5 lb +2.3 kg | +9 lb +4 kg | +11 lb +4.9 kg | +18 lb +8.2 kg |
| 280 lb 127 kg | +5 lb +2.3 kg | +9 lb +4 kg | +11 lb +5 kg | +19 lb +8.6 kg |
| 290 lb 131.5 kg | +5 lb +2.3 kg | +9 lb +4.1 kg | +12 lb +5.5 kg | +19 lb +8.6 kg |
| 300 lb 136.1 kg | +6 lb +2.8 kg | +9 lb +4.1 kg | +12 lb +5.4 kg | +19 lb +8.6 kg |
How Women’s Single Arm Cable Lateral Raise and 2 Kettlebell Bent Over Lateral Raise Standards Differ
What the women’s data shows:
The single arm cable lateral raise and 2 kettlebell bent over lateral raise standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 180 lb, and 190 lb.
The higher target remains with 2 Kettlebell Bent Over Lateral Raise for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 3.6 kg at 100 lb and 6.8 kg at 240 lb.
How to read the table: Every number is the 2 kettlebell bent over lateral raise standard minus the single arm cable lateral raise standard. A plus sign means the 2 kettlebell bent over lateral raise standard is higher. A minus sign means the single arm cable lateral raise standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +2 lb +0.9 kg | +3 lb +1.4 kg | +6 lb +2.7 kg | +8 lb +3.6 kg |
| 110 lb 49.9 kg | +3 lb +1.4 kg | +3 lb +1.3 kg | +6 lb +2.8 kg | +9 lb +4.1 kg |
| 120 lb 54.4 kg | +3 lb +1.4 kg | +3 lb +1.3 kg | +7 lb +3.2 kg | +9 lb +4 kg |
| 130 lb 59 kg | +2 lb +0.9 kg | +4 lb +1.8 kg | +7 lb +3.2 kg | +10 lb +4.5 kg |
| 140 lb 63.5 kg | +3 lb +1.3 kg | +3 lb +1.4 kg | +8 lb +3.6 kg | +11 lb +5 kg |
| 150 lb 68 kg | +3 lb +1.3 kg | +4 lb +1.8 kg | +8 lb +3.7 kg | +11 lb +5 kg |
| 160 lb 72.6 kg | +3 lb +1.3 kg | +5 lb +2.3 kg | +8 lb +3.6 kg | +11 lb +5 kg |
| 170 lb 77.1 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +9 lb +4.1 kg | +12 lb +5.4 kg |
| 180 lb 81.6 kg | +3 lb +1.4 kg | +5 lb +2.3 kg | +9 lb +4 kg | +13 lb +5.9 kg |
| 190 lb 86.2 kg | +3 lb +1.4 kg | +5 lb +2.3 kg | +9 lb +4 kg | +13 lb +5.9 kg |
| 200 lb 90.7 kg | +4 lb +1.8 kg | +5 lb +2.3 kg | +9 lb +4.1 kg | +13 lb +5.9 kg |
| 210 lb 95.3 kg | +4 lb +1.8 kg | +5 lb +2.3 kg | +10 lb +4.5 kg | +13 lb +5.9 kg |
| 220 lb 99.8 kg | +4 lb +1.8 kg | +5 lb +2.3 kg | +11 lb +5 kg | +14 lb +6.4 kg |
| 230 lb 104.3 kg | +4 lb +1.8 kg | +5 lb +2.3 kg | +11 lb +4.9 kg | +15 lb +6.8 kg |
| 240 lb 108.9 kg | +4 lb +1.8 kg | +5 lb +2.3 kg | +11 lb +4.9 kg | +15 lb +6.8 kg |
Single Arm Cable Lateral Raise and 2 Kettlebell Bent Over Lateral Raise Exercises Used by This Calculator
For a useful comparison, perform a strict single arm cable lateral raise and a strict 2 kettlebell bent over lateral raise using the setup and load rules below. Use strict, repeatable Single Arm Cable Lateral Raise and 2 Kettlebell Bent Over Lateral Raise 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 Single Arm Cable Lateral Raise setup and load convention
The selected or loaded cable resistance for the one working handle and one arm at a time. Total valid reps across both arms combined. Raise one cable handle out to the side through the accepted shoulder-height range, pause under control, and lower without swing, shrug dominance, or trunk lean. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Use the 2 Kettlebell Bent Over Lateral Raise setup and load convention
The combined weight of both kettlebells raised from the bent-over position. Strict paired-kettlebell bent-over lateral raise reps. Raise both kettlebells out to the sides from a stable bent-over position with rear-delt intent, then lower without trunk heave, row substitution, shrugging, or shortened range. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Single Arm Cable Lateral Raise result and one recent 2 Kettlebell Bent Over Lateral Raise result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Single Arm Cable Lateral Raise — View the individual Single Arm Cable Lateral Raise standards and next strength-level target.
- 2 Kettlebell Bent Over Lateral Raise — View the individual 2 Kettlebell Bent Over Lateral Raise standards and next strength-level target.
- Dumbbell Lateral Raise — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Machine Lateral Raise — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- One Kettlebell Lateral Raise — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Cable Upright Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.