Cable Reverse Fly Strength Standards Calculator
Under strict Cable Reverse Fly strength standards, Novice starts around 0.08x bodyweight for men and 0.06x for women, while Elite starts around 0.32x for men and 0.24x for women.
Enter your bodyweight, weight lifted, and reps to estimate your 1RM and see whether your Cable 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 Cable Reverse Fly standards for your sex. This keeps the result focused on relative strength instead of only the absolute weight lifted.
Understanding Your Cable Reverse Fly Strength Score
Your Cable Reverse Fly strength score is estimated 1RM divided by bodyweight, using strict cable rear-delt reverse fly with two handles and total selected cable resistance. The result ranks strict two-handle cable rear-delt isolation, not general gym strength or every nearby movement.
For example, a 180 lb male reaches Advanced around 40 lb and Elite around 58 lb. A 140 lb female reaches Advanced around 22 lb and Elite around 34 lb when the same strict movement rules are preserved.
Those examples only matter when every counted rep uses two cable handles, a controlled forward start, a matched reverse-fly path, a controlled wide rearward finish, and a controlled return. A higher number made with rows, shrugs, high pulls, face pulls, body heave, cable rebound, partial range, dumbbell reverse flyes, or machine reverse flyes is not a stronger standards result for this calculator.
The calculator is useful because it turns one repeatable exercise setup into a bodyweight-relative score. Use it for same-setup retests, coaching decisions, and comparison with nearby tools, not for copying another exercise into this calculator.
Cable Reverse Fly Strength Standards
The Cable 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 Cable Reverse Fly Strength Standards
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|---|
| 120 lb | Under 12 lb | 12–19 lb | 20–30 lb | 31–44 lb | 45–55 lb | 56 lb+ |
| 130 lb | Under 12 lb | 12–20 lb | 21–32 lb | 33–46 lb | 47–58 lb | 59 lb+ |
| 140 lb | Under 13 lb | 13–21 lb | 22–33 lb | 34–49 lb | 50–61 lb | 62 lb+ |
| 150 lb | Under 14 lb | 14–22 lb | 23–35 lb | 36–51 lb | 52–64 lb | 65 lb+ |
| 160 lb | Under 14 lb | 14–23 lb | 24–36 lb | 37–53 lb | 54–67 lb | 68 lb+ |
| 170 lb | Under 15 lb | 15–24 lb | 25–38 lb | 39–56 lb | 57–70 lb | 71 lb+ |
| 180 lb | Under 15 lb | 15–25 lb | 26–40 lb | 41–58 lb | 59–72 lb | 73 lb+ |
| 190 lb | Under 16 lb | 16–26 lb | 27–41 lb | 42–60 lb | 61–75 lb | 76 lb+ |
| 200 lb | Under 17 lb | 17–27 lb | 28–42 lb | 43–62 lb | 63–78 lb | 79 lb+ |
| 210 lb | Under 17 lb | 17–28 lb | 29–44 lb | 45–64 lb | 65–80 lb | 81 lb+ |
| 220 lb | Under 18 lb | 18–29 lb | 30–45 lb | 46–66 lb | 67–83 lb | 84 lb+ |
| 230 lb | Under 18 lb | 18–30 lb | 31–47 lb | 48–68 lb | 69–85 lb | 86 lb+ |
| 240 lb | Under 19 lb | 19–31 lb | 32–48 lb | 49–70 lb | 71–88 lb | 89 lb+ |
| 250 lb | Under 19 lb | 19–31 lb | 32–49 lb | 50–72 lb | 73–90 lb | 91 lb+ |
| 260 lb | Under 20 lb | 20–32 lb | 33–51 lb | 52–74 lb | 75–93 lb | 94 lb+ |
Women’s Cable Reverse Fly Strength Standards
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|---|
| 100 lb | Under 8 lb | 8–11 lb | 12–18 lb | 19–27 lb | 28–33 lb | 34 lb+ |
| 110 lb | Under 8 lb | 8–12 lb | 13–19 lb | 20–29 lb | 30–36 lb | 37 lb+ |
| 120 lb | Under 9 lb | 9–13 lb | 14–21 lb | 22–31 lb | 32–38 lb | 39 lb+ |
| 130 lb | Under 9 lb | 9–14 lb | 15–22 lb | 23–33 lb | 34–40 lb | 41 lb+ |
| 140 lb | Under 10 lb | 10–14 lb | 15–23 lb | 24–34 lb | 35–42 lb | 43 lb+ |
| 150 lb | Under 10 lb | 10–15 lb | 16–24 lb | 25–36 lb | 37–44 lb | 45 lb+ |
| 160 lb | Under 10 lb | 10–16 lb | 17–25 lb | 26–38 lb | 39–46 lb | 47 lb+ |
| 170 lb | Under 11 lb | 11–16 lb | 17–26 lb | 27–39 lb | 40–48 lb | 49 lb+ |
| 180 lb | Under 11 lb | 11–17 lb | 18–27 lb | 28–41 lb | 42–50 lb | 51 lb+ |
| 190 lb | Under 12 lb | 12–18 lb | 19–28 lb | 29–42 lb | 43–52 lb | 53 lb+ |
| 200 lb | Under 12 lb | 12–18 lb | 19–29 lb | 30–44 lb | 45–54 lb | 55 lb+ |
| 210 lb | Under 13 lb | 13–19 lb | 20–30 lb | 31–45 lb | 46–55 lb | 56 lb+ |
| 220 lb | Under 13 lb | 13–20 lb | 21–31 lb | 32–47 lb | 48–57 lb | 58 lb+ |
These are Endura’s practical Cable 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 Cable Reverse Fly Calculator Works
The Cable Reverse Fly calculator estimates 1RM from the entered weight 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 58 lb single, the ratio reaches the Elite threshold. If he records a lighter weight for multiple reps, the shared e1RM helper estimates a single-rep equivalent before the bodyweight comparison is made.
If a 140 lb female records 34 lb, the ratio reaches Elite for women. A result below the next threshold shows exactly how much estimated 1RM is needed to advance.
The calculation only applies to Cable Reverse Fly reps using two cable handles, a controlled forward start, a matched reverse-fly path, a controlled wide rearward finish, and a controlled return. Do not enter other exercise results, per-side values when the spec requires a total, assisted reps, partials, or values borrowed from a different setup.
Elite Cable Reverse Fly Strength Levels
Elite Cable 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.
At 180 lb bodyweight, the male Elite benchmark is about 58 lb estimated 1RM and the stretch benchmark is about 72 lb. At 140 lb bodyweight, the female Elite benchmark is about 34 lb and the stretch benchmark is about 42 lb.
Elite status proves the tested movement remains strong under strict conditions. It does not count when the number is inflated by rows, shrugs, high pulls, face pulls, body heave, cable rebound, partial range, dumbbell reverse flyes, or machine reverse flyes, because those changes alter what the calculator is meant to rank.
Cable Reverse Fly Strength Compared to Other Lifts
Cable Reverse Fly comparisons are useful for weakness detection, not for copying standards from one calculator into another. Nearby tools change support, path, grip, implement, range, or muscle contribution, which is why the comparison table focuses on contrast rather than substitution.
| Related Movement | Comparison Purpose | Key Difference | What The Gap Reveals |
|---|---|---|---|
| Dumbbell Reverse Fly | free-weight rear-delt fly anchor | dumbbells use gravity and more bottom-position stabilization | A high dumbbell result with a low cable score often means the lifter controls free weights well but has not matched cable angle and return discipline. |
| Machine Reverse Fly | guided rear-delt fly comparison | machine support changes path and stabilization | A higher machine result is normal because pads and a guided path reduce the stabilization demand that this calculator keeps in the score. |
| Face Pull | cable rear-delt contrast | rope path adds more elbow bend and external rotation | A strong face-pull score can show rear-delt capacity, but rope travel and rotation make it a different skill than a straighter cable fly. |
| Seated Cable Row | horizontal-pull ceiling check | rows use lat and elbow drive instead of a fly arc | If row numbers dwarf this result, that is expected; if they do not, the lifter may be losing upper-back control or shortening the fly range. |
| Dumbbell Lateral Raise | strict shoulder-isolation control anchor | lateral raises move through a different shoulder plane | A lateral-raise gap helps separate long-lever shoulder strength from rear-delt horizontal motion without treating the two paths as the same. |
| Cable Fly | opposite-direction cable fly contrast | chest adduction is not rear-delt horizontal abduction | The opposite cable-fly direction is useful for shoulder balance, but chest-driven adduction should not raise rear-delt fly thresholds. |
Use these comparisons when the Cable Reverse Fly score does not match training expectations. A strong score in another tool can reveal a setup or control limitation here, but it cannot replace a strict Cable Reverse Fly test.
Milestones in Cable Reverse Fly Strength
Cable 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 setup, range, and strict rep rules.
| Men’s Milestone | Ratio | 180 lb Target | Decision Rule |
|---|---|---|---|
| Intermediate | 0.14x bodyweight | 25 lb | Build repeatable range before chasing Advanced. |
| Advanced | 0.22x bodyweight | 40 lb | Retest only when the same setup is preserved. |
| Elite | 0.32x bodyweight | 58 lb | Reject any score raised by rebound or body swing. |
| Stretch Benchmark | 0.40x bodyweight | 72 lb | Use as a long-range benchmark, not a shortcut target. |
| Women’s Milestone | Ratio | 140 lb Target | Decision Rule |
|---|---|---|---|
| Intermediate | 0.10x bodyweight | 14 lb | Build repeatable range before chasing Advanced. |
| Advanced | 0.16x bodyweight | 22 lb | Retest only when the same setup is preserved. |
| Elite | 0.24x bodyweight | 34 lb | Reject any score raised by rebound or assistance. |
| Stretch Benchmark | 0.30x bodyweight | 42 lb | Use as a long-range benchmark, not a shortcut target. |
Related Strength Standards Tools
Related strength standards tools place Cable Reverse Fly inside a broader strength ecosystem. The goal is to compare what the current score may reveal, not to treat nearby tools as substitutions.
- Dumbbell Reverse Fly is useful as a free-weight rear-delt fly anchor; dumbbells use gravity and more bottom-position stabilization, Use it to check whether free-weight rear-delt control carries over once cable angle, handle travel, and return tempo are fixed.
- Machine Reverse Fly is useful as a guided rear-delt fly comparison; machine support changes path and stabilization, Use it when a guided rear-delt machine is much stronger, which can reveal that support and fixed handles are masking cable-control limits.
- Face Pull is useful as a cable rear-delt contrast; rope path adds more elbow bend and external rotation, Use it to separate rope-to-face pulling strength from the wider rearward arc required by this calculator.
- Seated Cable Row is useful as a horizontal-pull ceiling check; rows use lat and elbow drive instead of a fly arc, Use it as a ceiling check for horizontal pulling, since row mechanics should normally sit well above strict fly numbers.
- Dumbbell Lateral Raise is useful as a strict shoulder-isolation control anchor; lateral raises move through a different shoulder plane, Use it to compare long-lever shoulder isolation while keeping the lateral path separate from posterior-shoulder work.
Use these tools as comparison lenses. They can show whether nearby strength is ahead of Cable Reverse Fly, but each calculator keeps its own movement rules.