Machine Reverse Fly Strength Standards Calculator
Under strict Machine Reverse Fly strength standards, Novice starts around 0.16x bodyweight for men and 0.08x for women, while Elite starts around 0.56x for men and 0.34x for women.
Enter your bodyweight, weight lifted, and reps to estimate your 1RM and see whether your Machine Reverse Fly is Novice, Intermediate, Advanced, or Elite for your bodyweight.
The calculator converts your set into an estimated 1RM-to-bodyweight ratio, then compares that ratio with the Machine Reverse Fly standards for your sex. This keeps the result focused on relative strength instead of only the absolute weight lifted.
Understanding Your Machine Reverse Fly Strength Score
Your Machine Reverse Fly strength score is Estimated 1RM divided by bodyweight, using strict bilateral seated rear-delt machine execution. The score ranks guided posterior-shoulder isolation strength, not a universal machine-stack number or row result.
Your Machine Reverse Fly strength level comes from comparing your estimated one-rep max with targets for your sex and exact bodyweight. Those targets rise with bodyweight without using one fixed multiplier for every lifter.
A 140 lb female reaching 34 lb has a 0.24 ratio, which reaches Advanced for women when the same machine setup and range are preserved. A larger number produced by chest-pad bounce, row mechanics, or a shortened rearward finish is not a better standards result.
Execution gives the score its meaning. The arms begin forward, move out and back through shoulder horizontal abduction, reach a controlled rearward finish, and return under control; rows, shrugs, cable reverse flyes, face pulls, dumbbell reverse flyes, and per-arm resistance entries do not count.
Read the badge as strict guided rear-delt fly strength under one repeatable standard, not as proof that every rear-delt machine or neighboring pull would rank the same way.
Machine Reverse Fly Strength Standards
The Machine Reverse Fly tables show where an estimated 1RM falls from Beginner through Elite, plus the Stretch benchmark, at each listed bodyweight. The ranges use allometric scaling, so they rise with bodyweight without increasing pound-for-pound.
Choose the table for your sex, find the row nearest your bodyweight, and locate the range containing your estimated 1RM. Each boundary belongs to the higher level. The calculator uses your exact bodyweight and remains the final result for bodyweights between rows.
Men’s Machine Reverse Fly Strength Standards
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|---|
| 120 lb | Under 23 lb | 23–36 lb | 37–56 lb | 57–78 lb | 79–94 lb | 95 lb+ |
| 130 lb | Under 24 lb | 24–38 lb | 39–59 lb | 60–82 lb | 83–99 lb | 100 lb+ |
| 140 lb | Under 25 lb | 25–40 lb | 41–62 lb | 63–86 lb | 87–104 lb | 105 lb+ |
| 150 lb | Under 26 lb | 26–42 lb | 43–65 lb | 66–90 lb | 91–109 lb | 110 lb+ |
| 160 lb | Under 28 lb | 28–44 lb | 45–68 lb | 69–94 lb | 95–114 lb | 115 lb+ |
| 170 lb | Under 29 lb | 29–45 lb | 46–70 lb | 71–98 lb | 99–119 lb | 120 lb+ |
| 180 lb | Under 30 lb | 30–47 lb | 48–73 lb | 74–102 lb | 103–123 lb | 124 lb+ |
| 190 lb | Under 31 lb | 31–49 lb | 50–76 lb | 77–106 lb | 107–128 lb | 129 lb+ |
| 200 lb | Under 32 lb | 32–51 lb | 52–79 lb | 80–110 lb | 111–132 lb | 133 lb+ |
| 210 lb | Under 33 lb | 33–52 lb | 53–81 lb | 82–113 lb | 114–137 lb | 138 lb+ |
| 220 lb | Under 34 lb | 34–54 lb | 55–84 lb | 85–117 lb | 118–141 lb | 142 lb+ |
| 230 lb | Under 35 lb | 35–56 lb | 57–86 lb | 87–121 lb | 122–146 lb | 147 lb+ |
| 240 lb | Under 36 lb | 36–57 lb | 58–89 lb | 90–124 lb | 125–150 lb | 151 lb+ |
| 250 lb | Under 37 lb | 37–59 lb | 60–91 lb | 92–127 lb | 128–154 lb | 155 lb+ |
| 260 lb | Under 38 lb | 38–61 lb | 62–94 lb | 95–131 lb | 132–158 lb | 159 lb+ |
Women’s Machine Reverse Fly Strength Standards
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|---|
| 100 lb | Under 10 lb | 10–16 lb | 17–27 lb | 28–39 lb | 40–49 lb | 50 lb+ |
| 110 lb | Under 11 lb | 11–17 lb | 18–29 lb | 30–41 lb | 42–52 lb | 53 lb+ |
| 120 lb | Under 11 lb | 11–18 lb | 19–31 lb | 32–44 lb | 45–55 lb | 56 lb+ |
| 130 lb | Under 12 lb | 12–19 lb | 20–33 lb | 34–46 lb | 47–58 lb | 59 lb+ |
| 140 lb | Under 12 lb | 12–20 lb | 21–34 lb | 35–49 lb | 50–61 lb | 62 lb+ |
| 150 lb | Under 13 lb | 13–21 lb | 22–36 lb | 37–51 lb | 52–64 lb | 65 lb+ |
| 160 lb | Under 14 lb | 14–22 lb | 23–38 lb | 39–53 lb | 54–67 lb | 68 lb+ |
| 170 lb | Under 14 lb | 14–23 lb | 24–39 lb | 40–56 lb | 57–70 lb | 71 lb+ |
| 180 lb | Under 15 lb | 15–24 lb | 25–41 lb | 42–58 lb | 59–72 lb | 73 lb+ |
| 190 lb | Under 15 lb | 15–25 lb | 26–42 lb | 43–60 lb | 61–75 lb | 76 lb+ |
| 200 lb | Under 16 lb | 16–26 lb | 27–44 lb | 45–62 lb | 63–78 lb | 79 lb+ |
| 210 lb | Under 16 lb | 16–27 lb | 28–45 lb | 46–64 lb | 65–80 lb | 81 lb+ |
| 220 lb | Under 17 lb | 17–27 lb | 28–47 lb | 48–66 lb | 67–83 lb | 84 lb+ |
These are Endura’s practical Machine Reverse Fly standards. They are built from exercise-specific reference thresholds and validated against the calculator’s exact lower-inclusive tier boundaries; they are not population averages.
How the Machine Reverse Fly Calculator Works
The Machine Reverse Fly calculator estimates 1RM from the entered machine resistance and reps, divides that estimate by bodyweight, then compares the ratio with sex-specific standards. Ratio = Estimated 1RM / bodyweight.
If a 180 lb male records a 72 lb single, the ratio is 72 / 180 = 0.40, which is Advanced because the Advanced boundary is lower-inclusive. If he records 101 lb, the ratio is about 0.56, which reaches Elite.
If a 140 lb female records 48 lb, the ratio is about 0.34, which reaches Elite for women when the same machine setup and range are used.
The calculation applies to strict bilateral seated machine rear-delt isolation. Do not enter dumbbell reverse fly, cable reverse fly, face pull, machine seated row, machine chest fly, shrugs, high pulls, unilateral variations, partial-range work, assisted reps, or resistance values borrowed from a different machine family.
The result can rank a tested set against bodyweight-based standards, but it cannot prove transfer to every rear-delt machine because geometry, support, range, and resistance curve change the test.
Elite Machine Reverse Fly Strength Levels
Elite Machine Reverse Fly strength means reaching the Elite target for your sex and exact bodyweight. The target rises with bodyweight without increasing pound-for-pound, so use the calculator for your exact Elite and Stretch targets.
Perform a 101 lb Estimated 1RM at 180 lb bodyweight and the male ratio is about 0.56, which reaches Elite. Perform 48 lb at 140 lb bodyweight and the female ratio is about 0.34, which reaches Elite or better.
Elite proves that posterior-shoulder force through a controlled guided fly path remains strong under the tested setup. It does not count when the score is inflated by row mechanics, shrugging, cable substitutions, shorter range, assistance, or a machine setting that changes the movement.
At high ratios, failures usually appear as rearward range loss, chest-pad bounce, shoulder shrugging, row-like elbow drive, or uncontrolled return. A cleaner 101 lb result is more meaningful than a heavier number that breaks the standard.
Machine Reverse Fly Strength Compared to Other Lifts
Machine Reverse Fly comparisons are useful for weakness detection, not for copying one standards result into another calculator. Each neighboring lift changes support, path, muscle contribution, resistance convention, or range.
| Related Movement | Comparison Purpose | Key Constraint Difference | What The Gap Reveals |
|---|---|---|---|
| Dumbbell Reverse Fly | compare the closest free-weight reverse-fly anchor | dumbbells use per-hand free-weight load and more stabilization, while the machine guides the path | A large machine advantage may show that support and guidance help more than raw free-weight rear-delt control. |
| Machine Chest Fly | separate opposite-direction machine fly strength | chest flyes move forward for chest adduction; reverse flyes move backward for posterior-shoulder horizontal abduction | A stronger chest fly result does not mean stronger rear-delt isolation. |
| Machine Seated Row | show the row ceiling without treating it as reverse-fly strength | rows use elbow drive and stronger lat contribution; reverse flyes limit elbow flexion | A much stronger row score is normal and should not be entered as reverse-fly load. |
| Chest Supported Dumbbell Row | contrast supported rowing with supported rear-delt isolation | the row finishes toward the torso, while the reverse fly finishes in a wide rearward arc | The gap can show whether upper-back pulling strength transfers to rear-delt isolation control. |
| Dumbbell Lateral Raise | compare nearby shoulder-isolation control | lateral raises abduct the shoulder to the side; reverse flyes horizontally abduct the shoulder backward | A weak reverse fly beside a stronger lateral raise can point to posterior-deltoid or scapular-control limits. |
| Dumbbell Shrugs | separate trap loading from rear-delt fly strength | shrugs use shoulder elevation and much heavier trap loading; reverse flyes reject shrugging | A strong shrug result does not validate a reverse-fly score if the handles move by upper-trap takeover. |
If a 180 lb male reaches 101 lb on the machine reverse fly but ranks much lower on the closest free-weight comparison, the gap may show that machine support is helping more than free-weight control. If related rows are strong but machine reverse fly stalls, the likely limiter is posterior-deltoid isolation, scapular control, or the rearward finish.
Use comparison gaps as clues about guided rear-delt fly control, not as permission to replace one tested standard with another.
Milestones in Machine Reverse Fly Strength
Machine Reverse Fly milestones show when the bodyweight-ratio score moves from basic standards toward Advanced, Elite, and Stretch-level performance. Every milestone assumes the same machine setup and strict execution.
| Men’s Milestone | Ratio | 180 lb Target | Decision Rule |
|---|---|---|---|
| Intermediate | 0.26x bodyweight | 47 lb Estimated 1RM | Build repeatable range before chasing Advanced. |
| Advanced | 0.40x bodyweight | 72 lb Estimated 1RM | Retest only when the same setup is preserved. |
| Elite | 0.56x bodyweight | 101 lb Estimated 1RM+ | Reject any score raised by row mechanics or rebound. |
| Stretch Benchmark | 0.68x bodyweight | 122 lb Estimated 1RM | Use as a long-range benchmark, not a shortcut target. |
| Women’s Milestone | Ratio | 140 lb Target | Decision Rule |
|---|---|---|---|
| Intermediate | 0.14x bodyweight | 20 lb Estimated 1RM | Build repeatable range before chasing Advanced. |
| Advanced | 0.24x bodyweight | 34 lb Estimated 1RM | Retest only when the same setup is preserved. |
| Elite | 0.34x bodyweight | 48 lb Estimated 1RM+ | Reject any score raised by row mechanics or rebound. |
| Stretch Benchmark | 0.43x bodyweight | 60 lb Estimated 1RM | Use as a long-range benchmark, not a shortcut target. |
Someone at 180 lb with a 90 lb valid result is about 11 lb short of the Elite target. A 140 lb female at 28 lb is about 6 lb short of the Advanced target.
Choose the next target by the smallest honest gap: add resistance when range and finish are clean, improve setup consistency when the same score wobbles, and retest only when the same standard can be repeated.
Milestone progress is rejected when a higher score comes from a different range, assistance, machine setting, unilateral substitution, or resistance convention.
Related Tools
Use these tools to compare Machine Reverse Fly with closely related movements, implements, and strength demands. Each calculator keeps its own movement and scoring rules.
| Related tool | Why it is related | How it differs |
|---|---|---|
| Dumbbell Reverse Fly | Compare Dumbbell Reverse Fly with Machine Reverse Fly as a closely related strength standard. | Dumbbell Reverse Fly uses its own movement, implement, and scoring rules. |
| Machine Chest Fly | Compare Machine Chest Fly with Machine Reverse Fly as a closely related strength standard. | Machine Chest Fly uses its own movement, implement, and scoring rules. |
| Machine Seated Row | Compare Machine Seated Row with Machine Reverse Fly as a closely related strength standard. | Machine Seated Row uses its own movement, implement, and scoring rules. |
| Chest Supported Dumbbell Row | Compare Chest Supported Dumbbell Row with Machine Reverse Fly as a closely related strength standard. | Chest Supported Dumbbell Row uses its own movement, implement, and scoring rules. |
| Dumbbell Lateral Raise | Compare Dumbbell Lateral Raise with Machine Reverse Fly as a closely related strength standard. | Dumbbell Lateral Raise uses its own movement, implement, and scoring rules. |