Cable Fly vs Single Arm Dumbbell Incline Bench Press Strength Standards
Compare your cable fly and single arm dumbbell incline bench press against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps 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 dumbbell under control to a consistent upper-chest or shoulder-side bottom position. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Fly vs Single Arm Dumbbell Incline Bench Press Strength Standards
The paired standards below show what the cable fly and single arm dumbbell incline 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 / Single Arm Dumbbell Incline Bench Press in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Cable Fly vs Single Arm Dumbbell Incline 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 |
| Single Arm Dumbbell Incline Bench Press | 17 lb7.7 kg | 28 lb12.7 kg | 45 lb20.4 kg | 63 lb28.6 kg | |
| 130 lb59 kg | Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg |
| Single Arm Dumbbell Incline Bench Press | 18 lb8.2 kg | 30 lb13.6 kg | 47 lb21.3 kg | 67 lb30.4 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 Incline Bench Press | 19 lb8.6 kg | 31 lb14.1 kg | 50 lb22.7 kg | 70 lb31.8 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 Incline Bench Press | 20 lb9.1 kg | 32 lb14.5 kg | 52 lb23.6 kg | 73 lb33.1 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 Incline Bench Press | 21 lb9.5 kg | 34 lb15.4 kg | 54 lb24.5 kg | 77 lb34.9 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 Incline Bench Press | 21 lb9.5 kg | 35 lb15.9 kg | 57 lb25.9 kg | 80 lb36.3 kg | |
| 180 lb81.6 kg | Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg |
| Single Arm Dumbbell Incline Bench Press | 22 lb10 kg | 37 lb16.8 kg | 59 lb26.8 kg | 83 lb37.6 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 Incline Bench Press | 23 lb10.4 kg | 38 lb17.2 kg | 61 lb27.7 kg | 86 lb39 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 Incline Bench Press | 24 lb10.9 kg | 39 lb17.7 kg | 63 lb28.6 kg | 89 lb40.4 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 Incline Bench Press | 25 lb11.3 kg | 41 lb18.6 kg | 65 lb29.5 kg | 92 lb41.7 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 Incline Bench Press | 25 lb11.3 kg | 42 lb19.1 kg | 67 lb30.4 kg | 95 lb43.1 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 Incline Bench Press | 26 lb11.8 kg | 43 lb19.5 kg | 69 lb31.3 kg | 98 lb44.5 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 Incline Bench Press | 27 lb12.2 kg | 44 lb20 kg | 71 lb32.2 kg | 100 lb45.4 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 Incline Bench Press | 28 lb12.7 kg | 46 lb20.9 kg | 73 lb33.1 kg | 103 lb46.7 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 Incline Bench Press | 28 lb12.7 kg | 47 lb21.3 kg | 75 lb34 kg | 106 lb48.1 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 Incline Bench Press | 29 lb13.2 kg | 48 lb21.8 kg | 77 lb34.9 kg | 109 lb49.4 kg | |
| 280 lb127 kg | Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg |
| Single Arm Dumbbell Incline Bench Press | 30 lb13.6 kg | 49 lb22.2 kg | 79 lb35.8 kg | 111 lb50.3 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 Incline Bench Press | 30 lb13.6 kg | 50 lb22.7 kg | 81 lb36.7 kg | 114 lb51.7 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 Incline Bench Press | 31 lb14.1 kg | 52 lb23.6 kg | 83 lb37.6 kg | 117 lb53.1 kg |
Women’s Cable Fly vs Single Arm Dumbbell Incline 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 |
| Single Arm Dumbbell Incline Bench Press | 8 lb3.6 kg | 15 lb6.8 kg | 24 lb10.9 kg | 36 lb16.3 kg | |
| 110 lb49.9 kg | Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg |
| Single Arm Dumbbell Incline Bench Press | 9 lb4.1 kg | 16 lb7.3 kg | 26 lb11.8 kg | 38 lb17.2 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 Incline Bench Press | 9 lb4.1 kg | 17 lb7.7 kg | 28 lb12.7 kg | 41 lb18.6 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| Single Arm Dumbbell Incline Bench Press | 10 lb4.5 kg | 18 lb8.2 kg | 29 lb13.2 kg | 43 lb19.5 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 Incline Bench Press | 11 lb5 kg | 19 lb8.6 kg | 31 lb14.1 kg | 45 lb20.4 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 Incline Bench Press | 11 lb5 kg | 20 lb9.1 kg | 32 lb14.5 kg | 47 lb21.3 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 Incline Bench Press | 11 lb5 kg | 21 lb9.5 kg | 33 lb15 kg | 49 lb22.2 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 Incline Bench Press | 12 lb5.4 kg | 22 lb10 kg | 35 lb15.9 kg | 51 lb23.1 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 Incline Bench Press | 12 lb5.4 kg | 23 lb10.4 kg | 36 lb16.3 kg | 53 lb24 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 Incline Bench Press | 13 lb5.9 kg | 23 lb10.4 kg | 37 lb16.8 kg | 55 lb24.9 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 Incline Bench Press | 13 lb5.9 kg | 24 lb10.9 kg | 39 lb17.7 kg | 57 lb25.9 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 Incline Bench Press | 14 lb6.4 kg | 25 lb11.3 kg | 40 lb18.1 kg | 59 lb26.8 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 Incline Bench Press | 14 lb6.4 kg | 26 lb11.8 kg | 41 lb18.6 kg | 61 lb27.7 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 Incline Bench Press | 15 lb6.8 kg | 27 lb12.2 kg | 43 lb19.5 kg | 62 lb28.1 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 Incline Bench Press | 15 lb6.8 kg | 27 lb12.2 kg | 44 lb20 kg | 64 lb29 kg |
How Your Cable Fly vs Single Arm Dumbbell Incline 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
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Cable Fly vs Single Arm Dumbbell Incline Bench Press comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.
2. Find the cable fly strength level
For cable fly, 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 fly more resistance without pound-for-pound scaling.
3. Find the single arm dumbbell incline bench press strength level
The single arm dumbbell incline 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
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter 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 incline 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. |
Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Cable Fly and Single Arm Dumbbell Incline Bench Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Cable Fly for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 120–300 lb bodyweight, the Elite gap changes from 13.1 to 23.6 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Arm Dumbbell Incline Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Single Arm Dumbbell Incline 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 Single Arm Dumbbell Incline Bench Press Standards Differ
What the women’s data shows:
The cable fly and single arm dumbbell incline bench press standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 170 lb, and 190 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
Across 100–240 lb bodyweight, the Elite gap changes from 4.1 to 7.7 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Arm Dumbbell Incline Bench Press standard minus the Cable Fly standard: zero means equal, above zero means the Single Arm Dumbbell Incline 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 Single Arm Dumbbell Incline Bench Press Exercises Used by This Calculator
The calculator expects repeatable cable fly and single arm dumbbell incline bench press results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Cable Fly and Single Arm Dumbbell Incline 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 Single Arm Dumbbell Incline Bench Press setup and load convention
Entered load is the weight of the one dumbbell pressed by one arm at a time on the incline bench. Total valid reps across both arms combined. Lower the dumbbell under control to a consistent upper-chest or shoulder-side bottom position, then press to full or safe near-full lockout without rotating the trunk or changing the bench angle. A valid finish requires controlled lockout with shoulder packed, wrist stacked, hips and upper back stable on the bench, and no trunk twist or off-hand assistance. 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 Incline 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.
- Single Arm Dumbbell Incline Bench Press — View the individual Single Arm Dumbbell Incline 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.