Cable Fly vs Single Arm Dumbbell Floor Press Strength Standards
Compare your cable fly and single arm dumbbell floor 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: 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 until the working upper arm reaches the floor-controlled bottom position, pause or control the bottom without bouncing, then press to full or safe near-full lockout. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Fly vs Single Arm Dumbbell Floor Press Strength Standards
These bodyweight tables place the cable fly and single arm dumbbell floor press 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 Cable Fly / Single Arm Dumbbell Floor Press, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Cable Fly vs Single Arm Dumbbell Floor 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 |
| Single Arm Dumbbell Floor Press | 22 lb10 kg | 36 lb16.3 kg | 56 lb25.4 kg | 78 lb35.4 kg | |
| 130 lb59 kg | Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg |
| Single Arm Dumbbell Floor Press | 23 lb10.4 kg | 38 lb17.2 kg | 59 lb26.8 kg | 82 lb37.2 kg | |
| 140 lb63.5 kg | Cable Fly | 28 lb12.7 kg | 47 lb21.3 kg | 73 lb33.1 kg | 102 lb46.3 kg |
| Single Arm Dumbbell Floor Press | 24 lb10.9 kg | 40 lb18.1 kg | 62 lb28.1 kg | 86 lb39 kg | |
| 150 lb68 kg | Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg |
| Single Arm Dumbbell Floor Press | 26 lb11.8 kg | 42 lb19.1 kg | 65 lb29.5 kg | 91 lb41.3 kg | |
| 160 lb72.6 kg | Cable Fly | 30 lb13.6 kg | 51 lb23.1 kg | 79 lb35.8 kg | 111 lb50.3 kg |
| Single Arm Dumbbell Floor Press | 27 lb12.2 kg | 44 lb20 kg | 68 lb30.8 kg | 95 lb43.1 kg | |
| 170 lb77.1 kg | Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg |
| Single Arm Dumbbell Floor Press | 28 lb12.7 kg | 45 lb20.4 kg | 71 lb32.2 kg | 98 lb44.5 kg | |
| 180 lb81.6 kg | Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg |
| Single Arm Dumbbell Floor Press | 29 lb13.2 kg | 47 lb21.3 kg | 73 lb33.1 kg | 102 lb46.3 kg | |
| 190 lb86.2 kg | Cable Fly | 34 lb15.4 kg | 57 lb25.9 kg | 89 lb40.4 kg | 125 lb56.7 kg |
| Single Arm Dumbbell Floor Press | 30 lb13.6 kg | 49 lb22.2 kg | 76 lb34.5 kg | 106 lb48.1 kg | |
| 200 lb90.7 kg | Cable Fly | 35 lb15.9 kg | 59 lb26.8 kg | 92 lb41.7 kg | 129 lb58.5 kg |
| Single Arm Dumbbell Floor Press | 31 lb14.1 kg | 51 lb23.1 kg | 79 lb35.8 kg | 110 lb49.9 kg | |
| 210 lb95.3 kg | Cable Fly | 36 lb16.3 kg | 61 lb27.7 kg | 95 lb43.1 kg | 134 lb60.8 kg |
| Single Arm Dumbbell Floor Press | 32 lb14.5 kg | 52 lb23.6 kg | 81 lb36.7 kg | 113 lb51.3 kg | |
| 220 lb99.8 kg | Cable Fly | 37 lb16.8 kg | 63 lb28.6 kg | 98 lb44.5 kg | 138 lb62.6 kg |
| Single Arm Dumbbell Floor Press | 33 lb15 kg | 54 lb24.5 kg | 84 lb38.1 kg | 117 lb53.1 kg | |
| 230 lb104.3 kg | Cable Fly | 39 lb17.7 kg | 65 lb29.5 kg | 101 lb45.8 kg | 142 lb64.4 kg |
| Single Arm Dumbbell Floor Press | 34 lb15.4 kg | 56 lb25.4 kg | 86 lb39 kg | 120 lb54.4 kg | |
| 240 lb108.9 kg | Cable Fly | 40 lb18.1 kg | 67 lb30.4 kg | 104 lb47.2 kg | 146 lb66.2 kg |
| Single Arm Dumbbell Floor Press | 35 lb15.9 kg | 57 lb25.9 kg | 89 lb40.4 kg | 124 lb56.2 kg | |
| 250 lb113.4 kg | Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg |
| Single Arm Dumbbell Floor Press | 36 lb16.3 kg | 59 lb26.8 kg | 91 lb41.3 kg | 127 lb57.6 kg | |
| 260 lb117.9 kg | Cable Fly | 42 lb19.1 kg | 70 lb31.8 kg | 110 lb49.9 kg | 154 lb69.9 kg |
| Single Arm Dumbbell Floor Press | 37 lb16.8 kg | 60 lb27.2 kg | 94 lb42.6 kg | 131 lb59.4 kg | |
| 270 lb122.5 kg | Cable Fly | 43 lb19.5 kg | 72 lb32.7 kg | 112 lb50.8 kg | 158 lb71.7 kg |
| Single Arm Dumbbell Floor Press | 38 lb17.2 kg | 62 lb28.1 kg | 96 lb43.5 kg | 134 lb60.8 kg | |
| 280 lb127 kg | Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg |
| Single Arm Dumbbell Floor Press | 39 lb17.7 kg | 63 lb28.6 kg | 98 lb44.5 kg | 137 lb62.1 kg | |
| 290 lb131.5 kg | Cable Fly | 45 lb20.4 kg | 76 lb34.5 kg | 118 lb53.5 kg | 166 lb75.3 kg |
| Single Arm Dumbbell Floor Press | 40 lb18.1 kg | 65 lb29.5 kg | 101 lb45.8 kg | 141 lb64 kg | |
| 300 lb136.1 kg | Cable Fly | 46 lb20.9 kg | 77 lb34.9 kg | 121 lb54.9 kg | 169 lb76.7 kg |
| Single Arm Dumbbell Floor Press | 41 lb18.6 kg | 66 lb29.9 kg | 103 lb46.7 kg | 144 lb65.3 kg |
Women’s Cable Fly vs Single Arm Dumbbell Floor 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 |
| Single Arm Dumbbell Floor Press | 11 lb5 kg | 20 lb9.1 kg | 31 lb14.1 kg | 45 lb20.4 kg | |
| 110 lb49.9 kg | Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg |
| Single Arm Dumbbell Floor Press | 12 lb5.4 kg | 21 lb9.5 kg | 33 lb15 kg | 48 lb21.8 kg | |
| 120 lb54.4 kg | Cable Fly | 12 lb5.4 kg | 21 lb9.5 kg | 35 lb15.9 kg | 51 lb23.1 kg |
| Single Arm Dumbbell Floor Press | 13 lb5.9 kg | 22 lb10 kg | 35 lb15.9 kg | 51 lb23.1 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| Single Arm Dumbbell Floor Press | 14 lb6.4 kg | 24 lb10.9 kg | 37 lb16.8 kg | 54 lb24.5 kg | |
| 140 lb63.5 kg | Cable Fly | 13 lb5.9 kg | 23 lb10.4 kg | 39 lb17.7 kg | 56 lb25.4 kg |
| Single Arm Dumbbell Floor Press | 14 lb6.4 kg | 25 lb11.3 kg | 39 lb17.7 kg | 56 lb25.4 kg | |
| 150 lb68 kg | Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg |
| Single Arm Dumbbell Floor Press | 15 lb6.8 kg | 26 lb11.8 kg | 41 lb18.6 kg | 59 lb26.8 kg | |
| 160 lb72.6 kg | Cable Fly | 15 lb6.8 kg | 25 lb11.3 kg | 43 lb19.5 kg | 62 lb28.1 kg |
| Single Arm Dumbbell Floor Press | 16 lb7.3 kg | 27 lb12.2 kg | 43 lb19.5 kg | 62 lb28.1 kg | |
| 170 lb77.1 kg | Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg |
| Single Arm Dumbbell Floor Press | 16 lb7.3 kg | 28 lb12.7 kg | 45 lb20.4 kg | 64 lb29 kg | |
| 180 lb81.6 kg | Cable Fly | 16 lb7.3 kg | 27 lb12.2 kg | 46 lb20.9 kg | 67 lb30.4 kg |
| Single Arm Dumbbell Floor Press | 17 lb7.7 kg | 29 lb13.2 kg | 46 lb20.9 kg | 67 lb30.4 kg | |
| 190 lb86.2 kg | Cable Fly | 16 lb7.3 kg | 28 lb12.7 kg | 48 lb21.8 kg | 69 lb31.3 kg |
| Single Arm Dumbbell Floor Press | 18 lb8.2 kg | 30 lb13.6 kg | 48 lb21.8 kg | 69 lb31.3 kg | |
| 200 lb90.7 kg | Cable Fly | 17 lb7.7 kg | 29 lb13.2 kg | 50 lb22.7 kg | 71 lb32.2 kg |
| Single Arm Dumbbell Floor Press | 18 lb8.2 kg | 31 lb14.1 kg | 50 lb22.7 kg | 71 lb32.2 kg | |
| 210 lb95.3 kg | Cable Fly | 18 lb8.2 kg | 30 lb13.6 kg | 51 lb23.1 kg | 74 lb33.6 kg |
| Single Arm Dumbbell Floor Press | 19 lb8.6 kg | 33 lb15 kg | 51 lb23.1 kg | 74 lb33.6 kg | |
| 220 lb99.8 kg | Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg |
| Single Arm Dumbbell Floor Press | 19 lb8.6 kg | 34 lb15.4 kg | 53 lb24 kg | 76 lb34.5 kg | |
| 230 lb104.3 kg | Cable Fly | 19 lb8.6 kg | 32 lb14.5 kg | 55 lb24.9 kg | 78 lb35.4 kg |
| Single Arm Dumbbell Floor Press | 20 lb9.1 kg | 35 lb15.9 kg | 55 lb24.9 kg | 78 lb35.4 kg | |
| 240 lb108.9 kg | Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
| Single Arm Dumbbell Floor Press | 21 lb9.5 kg | 36 lb16.3 kg | 56 lb25.4 kg | 81 lb36.7 kg |
How Your Cable Fly vs Single Arm Dumbbell Floor Press 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 Cable Fly and Single Arm Dumbbell Floor Press 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 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 single arm dumbbell floor press strength level
For single arm dumbbell floor 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 cable fly | Adjust cable fly targets with the two-thirds rule. |
| Rate the single arm dumbbell floor 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 Single Arm Dumbbell Floor Press Standards Differ
What the men’s data shows:
The cable fly and single arm dumbbell floor press standards are within 3 lb at 120 lb, 130 lb, 150 lb, and 160 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
6.3 → 11.4 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Arm Dumbbell Floor Press standard minus the Cable Fly standard: zero means equal, above zero means the Single Arm Dumbbell Floor 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 Single Arm Dumbbell Floor Press Standards Differ
What the women’s data shows:
The cable fly and single arm dumbbell floor press standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Across all listed bodyweights, Intermediate keep the same higher-target direction.
At Elite, the difference is 0 kg at 100 lb and 0 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Arm Dumbbell Floor Press standard minus the Cable Fly standard: zero means equal, above zero means the Single Arm Dumbbell Floor 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 Single Arm Dumbbell Floor Press Exercises Used by This Calculator
Valid results depend on using the specified cable fly and single arm dumbbell floor press technique and load convention. Use strict, repeatable Cable Fly and Single Arm Dumbbell Floor 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 Single Arm Dumbbell Floor Press setup and load convention
Entered load is the weight of the one dumbbell pressed by one arm at a time from the floor. Total valid reps across both arms combined. Lower until the working upper arm reaches the floor-controlled bottom position, pause or control the bottom without bouncing, then press to full or safe near-full lockout. A valid finish requires controlled lockout with shoulder packed, wrist stacked, hips down, and no trunk rotation, hip bridge, bounce, or off-hand help. 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 Single Arm Dumbbell Floor 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.
- Single Arm Dumbbell Floor Press — View the individual Single Arm Dumbbell Floor 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.