Cable Fly vs Dumbbell Reverse Grip Bench Press Strength Standards
Compare your cable fly and dumbbell reverse grip bench press against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total selected cable weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, use two matched handles and consistent station setup, move from the same open-chest position through matched fly arcs, and return under control. For the second exercise, lower the dumbbells under control to a consistent bottom range, then press to full elbow lockout without rotating into a standard grip or bouncing. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Fly vs Dumbbell Reverse Grip Bench Press Strength Standards
The paired standards below show what the cable fly and dumbbell reverse grip bench 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 Cable Fly / Dumbbell Reverse Grip Bench Press in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Cable Fly vs Dumbbell Reverse Grip Bench Press Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Cable Fly | 25 lb11.3 kg | 42 lb19.1 kg | 66 lb29.9 kg | 92 lb41.7 kg |
| Dumbbell Reverse Grip Bench Press | 73 lb33.1 kg | 104 lb47.2 kg | 138 lb62.6 kg | 174 lb78.9 kg | |
| 130 lb59 kg | Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg |
| Dumbbell Reverse Grip Bench Press | 77 lb34.9 kg | 109 lb49.4 kg | 146 lb66.2 kg | 183 lb83 kg | |
| 140 lb63.5 kg | Cable Fly | 28 lb12.7 kg | 47 lb21.3 kg | 73 lb33.1 kg | 102 lb46.3 kg |
| Dumbbell Reverse Grip Bench Press | 81 lb36.7 kg | 115 lb52.2 kg | 153 lb69.4 kg | 193 lb87.5 kg | |
| 150 lb68 kg | Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg |
| Dumbbell Reverse Grip Bench Press | 85 lb38.6 kg | 120 lb54.4 kg | 161 lb73 kg | 202 lb91.6 kg | |
| 160 lb72.6 kg | Cable Fly | 30 lb13.6 kg | 51 lb23.1 kg | 79 lb35.8 kg | 111 lb50.3 kg |
| Dumbbell Reverse Grip Bench Press | 88 lb39.9 kg | 126 lb57.2 kg | 168 lb76.2 kg | 210 lb95.3 kg | |
| 170 lb77.1 kg | Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg |
| Dumbbell Reverse Grip Bench Press | 92 lb41.7 kg | 131 lb59.4 kg | 175 lb79.4 kg | 219 lb99.3 kg | |
| 180 lb81.6 kg | Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg |
| Dumbbell Reverse Grip Bench Press | 95 lb43.1 kg | 136 lb61.7 kg | 181 lb82.1 kg | 228 lb103.4 kg | |
| 190 lb86.2 kg | Cable Fly | 34 lb15.4 kg | 57 lb25.9 kg | 89 lb40.4 kg | 125 lb56.7 kg |
| Dumbbell Reverse Grip Bench Press | 99 lb44.9 kg | 141 lb64 kg | 188 lb85.3 kg | 236 lb107 kg | |
| 200 lb90.7 kg | Cable Fly | 35 lb15.9 kg | 59 lb26.8 kg | 92 lb41.7 kg | 129 lb58.5 kg |
| Dumbbell Reverse Grip Bench Press | 102 lb46.3 kg | 146 lb66.2 kg | 195 lb88.5 kg | 244 lb110.7 kg | |
| 210 lb95.3 kg | Cable Fly | 36 lb16.3 kg | 61 lb27.7 kg | 95 lb43.1 kg | 134 lb60.8 kg |
| Dumbbell Reverse Grip Bench Press | 106 lb48.1 kg | 151 lb68.5 kg | 201 lb91.2 kg | 252 lb114.3 kg | |
| 220 lb99.8 kg | Cable Fly | 37 lb16.8 kg | 63 lb28.6 kg | 98 lb44.5 kg | 138 lb62.6 kg |
| Dumbbell Reverse Grip Bench Press | 109 lb49.4 kg | 155 lb70.3 kg | 207 lb93.9 kg | 260 lb117.9 kg | |
| 230 lb104.3 kg | Cable Fly | 39 lb17.7 kg | 65 lb29.5 kg | 101 lb45.8 kg | 142 lb64.4 kg |
| Dumbbell Reverse Grip Bench Press | 112 lb50.8 kg | 160 lb72.6 kg | 214 lb97.1 kg | 268 lb121.6 kg | |
| 240 lb108.9 kg | Cable Fly | 40 lb18.1 kg | 67 lb30.4 kg | 104 lb47.2 kg | 146 lb66.2 kg |
| Dumbbell Reverse Grip Bench Press | 116 lb52.6 kg | 165 lb74.8 kg | 220 lb99.8 kg | 276 lb125.2 kg | |
| 250 lb113.4 kg | Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg |
| Dumbbell Reverse Grip Bench Press | 119 lb54 kg | 169 lb76.7 kg | 226 lb102.5 kg | 283 lb128.4 kg | |
| 260 lb117.9 kg | Cable Fly | 42 lb19.1 kg | 70 lb31.8 kg | 110 lb49.9 kg | 154 lb69.9 kg |
| Dumbbell Reverse Grip Bench Press | 122 lb55.3 kg | 174 lb78.9 kg | 232 lb105.2 kg | 291 lb132 kg | |
| 270 lb122.5 kg | Cable Fly | 43 lb19.5 kg | 72 lb32.7 kg | 112 lb50.8 kg | 158 lb71.7 kg |
| Dumbbell Reverse Grip Bench Press | 125 lb56.7 kg | 178 lb80.7 kg | 238 lb108 kg | 298 lb135.2 kg | |
| 280 lb127 kg | Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg |
| Dumbbell Reverse Grip Bench Press | 128 lb58.1 kg | 183 lb83 kg | 243 lb110.2 kg | 306 lb138.8 kg | |
| 290 lb131.5 kg | Cable Fly | 45 lb20.4 kg | 76 lb34.5 kg | 118 lb53.5 kg | 166 lb75.3 kg |
| Dumbbell Reverse Grip Bench Press | 131 lb59.4 kg | 187 lb84.8 kg | 249 lb112.9 kg | 313 lb142 kg | |
| 300 lb136.1 kg | Cable Fly | 46 lb20.9 kg | 77 lb34.9 kg | 121 lb54.9 kg | 169 lb76.7 kg |
| Dumbbell Reverse Grip Bench Press | 134 lb60.8 kg | 191 lb86.6 kg | 255 lb115.7 kg | 320 lb145.1 kg |
Women’s Cable Fly vs Dumbbell Reverse Grip Bench Press Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Cable Fly | 11 lb5 kg | 18 lb8.2 kg | 31 lb14.1 kg | 45 lb20.4 kg |
| Dumbbell Reverse Grip Bench Press | 34 lb15.4 kg | 52 lb23.6 kg | 72 lb32.7 kg | 94 lb42.6 kg | |
| 110 lb49.9 kg | Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg |
| Dumbbell Reverse Grip Bench Press | 37 lb16.8 kg | 55 lb24.9 kg | 77 lb34.9 kg | 100 lb45.4 kg | |
| 120 lb54.4 kg | Cable Fly | 12 lb5.4 kg | 21 lb9.5 kg | 35 lb15.9 kg | 51 lb23.1 kg |
| Dumbbell Reverse Grip Bench Press | 39 lb17.7 kg | 59 lb26.8 kg | 82 lb37.2 kg | 106 lb48.1 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| Dumbbell Reverse Grip Bench Press | 41 lb18.6 kg | 62 lb28.1 kg | 86 lb39 kg | 112 lb50.8 kg | |
| 140 lb63.5 kg | Cable Fly | 13 lb5.9 kg | 23 lb10.4 kg | 39 lb17.7 kg | 56 lb25.4 kg |
| Dumbbell Reverse Grip Bench Press | 43 lb19.5 kg | 65 lb29.5 kg | 91 lb41.3 kg | 117 lb53.1 kg | |
| 150 lb68 kg | Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg |
| Dumbbell Reverse Grip Bench Press | 45 lb20.4 kg | 68 lb30.8 kg | 95 lb43.1 kg | 123 lb55.8 kg | |
| 160 lb72.6 kg | Cable Fly | 15 lb6.8 kg | 25 lb11.3 kg | 43 lb19.5 kg | 62 lb28.1 kg |
| Dumbbell Reverse Grip Bench Press | 47 lb21.3 kg | 71 lb32.2 kg | 99 lb44.9 kg | 128 lb58.1 kg | |
| 170 lb77.1 kg | Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg |
| Dumbbell Reverse Grip Bench Press | 49 lb22.2 kg | 74 lb33.6 kg | 103 lb46.7 kg | 134 lb60.8 kg | |
| 180 lb81.6 kg | Cable Fly | 16 lb7.3 kg | 27 lb12.2 kg | 46 lb20.9 kg | 67 lb30.4 kg |
| Dumbbell Reverse Grip Bench Press | 51 lb23.1 kg | 77 lb34.9 kg | 107 lb48.5 kg | 139 lb63 kg | |
| 190 lb86.2 kg | Cable Fly | 16 lb7.3 kg | 28 lb12.7 kg | 48 lb21.8 kg | 69 lb31.3 kg |
| Dumbbell Reverse Grip Bench Press | 53 lb24 kg | 80 lb36.3 kg | 111 lb50.3 kg | 144 lb65.3 kg | |
| 200 lb90.7 kg | Cable Fly | 17 lb7.7 kg | 29 lb13.2 kg | 50 lb22.7 kg | 71 lb32.2 kg |
| Dumbbell Reverse Grip Bench Press | 55 lb24.9 kg | 82 lb37.2 kg | 115 lb52.2 kg | 149 lb67.6 kg | |
| 210 lb95.3 kg | Cable Fly | 18 lb8.2 kg | 30 lb13.6 kg | 51 lb23.1 kg | 74 lb33.6 kg |
| Dumbbell Reverse Grip Bench Press | 56 lb25.4 kg | 85 lb38.6 kg | 119 lb54 kg | 154 lb69.9 kg | |
| 220 lb99.8 kg | Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg |
| Dumbbell Reverse Grip Bench Press | 58 lb26.3 kg | 88 lb39.9 kg | 123 lb55.8 kg | 159 lb72.1 kg | |
| 230 lb104.3 kg | Cable Fly | 19 lb8.6 kg | 32 lb14.5 kg | 55 lb24.9 kg | 78 lb35.4 kg |
| Dumbbell Reverse Grip Bench Press | 60 lb27.2 kg | 90 lb40.8 kg | 126 lb57.2 kg | 164 lb74.4 kg | |
| 240 lb108.9 kg | Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
| Dumbbell Reverse Grip Bench Press | 62 lb28.1 kg | 93 lb42.2 kg | 130 lb59 kg | 168 lb76.2 kg |
How Your Cable Fly vs Dumbbell Reverse Grip Bench Press Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
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)
Set quality matters for this Cable Fly vs Dumbbell Reverse Grip Bench Press comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the cable fly strength level
The standards use the sex-specific total-selected-weight thresholds from the individual 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 fly more resistance without pound-for-pound scaling.
3. Find the dumbbell reverse grip bench press strength level
The dumbbell reverse grip bench press 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
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 cable fly | Adjust cable fly targets with the two-thirds rule. |
| Rate the dumbbell reverse grip bench 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Cable Fly and Dumbbell Reverse Grip Bench Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Dumbbell Reverse Grip Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 120–300 lb bodyweight, the Elite gap changes from 37.2 to 68.4 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Dumbbell Reverse Grip Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Dumbbell Reverse Grip Bench Press standard is higher, and below zero means the Cable Fly standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Cable Fly and Dumbbell Reverse Grip Bench Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
At Elite, the difference is 22.2 kg at 100 lb and 39.5 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Dumbbell Reverse Grip Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Dumbbell Reverse Grip Bench Press standard is higher, and below zero means the Cable Fly standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Cable Fly and Dumbbell Reverse Grip Bench Press Exercises Used by This Calculator
Compare like-for-like attempts by keeping the cable fly and dumbbell reverse grip bench press setup consistent with their individual rules. Use strict, repeatable Cable Fly and Dumbbell Reverse Grip Bench 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.
Enter total selected cable weight
Use two matched handles and consistent station setup, move from the same open-chest position through matched fly arcs, and return under control. Do not enter per-side weight, presses, fly-press hybrids, cable rebound, slamming, partial, unilateral, machine, or dumbbell reps.
Use the Dumbbell Reverse Grip Bench Press setup and load convention
The entered weight for strict Dumbbell Reverse Grip Bench Press. Valid Dumbbell Reverse Grip Bench Press reps. Lower the dumbbells under control to a consistent bottom range, then press to full elbow lockout without rotating into a standard grip or bouncing. A valid finish requires both elbows locked, dumbbells controlled, wrists stable, and shoulders set on the bench. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Cable Fly result and one recent Dumbbell Reverse Grip Bench Press result
First lift: total selected cable weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Cable Fly — View the individual Cable Fly standards and next strength-level target.
- Dumbbell Reverse Grip Bench Press — View the individual Dumbbell Reverse Grip Bench Press standards and next strength-level target.
- Machine Chest Fly — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Fly — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Incline Dumbbell Fly — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Chest Press Machine — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.