Cable Fly vs Straight Bar Bench Mid Row Strength Standards
Compare your cable fly and straight bar bench mid row 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, complete strict straight bar bench mid row repetitions through full range with a stable setup, controlled weight, and no assistance. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Fly vs Straight Bar Bench Mid Row Strength Standards
These bodyweight tables place the cable fly and straight bar bench mid row 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 / Straight Bar Bench Mid Row, 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 Straight Bar Bench Mid Row 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 |
| Straight Bar Bench Mid Row | 67 lb30.4 kg | 98 lb44.5 kg | 133 lb60.3 kg | 171 lb77.6 kg | |
| 130 lb59 kg | Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg |
| Straight Bar Bench Mid Row | 71 lb32.2 kg | 103 lb46.7 kg | 141 lb64 kg | 180 lb81.6 kg | |
| 140 lb63.5 kg | Cable Fly | 28 lb12.7 kg | 47 lb21.3 kg | 73 lb33.1 kg | 102 lb46.3 kg |
| Straight Bar Bench Mid Row | 74 lb33.6 kg | 109 lb49.4 kg | 148 lb67.1 kg | 189 lb85.7 kg | |
| 150 lb68 kg | Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg |
| Straight Bar Bench Mid Row | 78 lb35.4 kg | 114 lb51.7 kg | 155 lb70.3 kg | 198 lb89.8 kg | |
| 160 lb72.6 kg | Cable Fly | 30 lb13.6 kg | 51 lb23.1 kg | 79 lb35.8 kg | 111 lb50.3 kg |
| Straight Bar Bench Mid Row | 81 lb36.7 kg | 119 lb54 kg | 161 lb73 kg | 207 lb93.9 kg | |
| 170 lb77.1 kg | Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg |
| Straight Bar Bench Mid Row | 84 lb38.1 kg | 123 lb55.8 kg | 168 lb76.2 kg | 215 lb97.5 kg | |
| 180 lb81.6 kg | Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg |
| Straight Bar Bench Mid Row | 88 lb39.9 kg | 128 lb58.1 kg | 175 lb79.4 kg | 224 lb101.6 kg | |
| 190 lb86.2 kg | Cable Fly | 34 lb15.4 kg | 57 lb25.9 kg | 89 lb40.4 kg | 125 lb56.7 kg |
| Straight Bar Bench Mid Row | 91 lb41.3 kg | 133 lb60.3 kg | 181 lb82.1 kg | 232 lb105.2 kg | |
| 200 lb90.7 kg | Cable Fly | 35 lb15.9 kg | 59 lb26.8 kg | 92 lb41.7 kg | 129 lb58.5 kg |
| Straight Bar Bench Mid Row | 94 lb42.6 kg | 138 lb62.6 kg | 187 lb84.8 kg | 240 lb108.9 kg | |
| 210 lb95.3 kg | Cable Fly | 36 lb16.3 kg | 61 lb27.7 kg | 95 lb43.1 kg | 134 lb60.8 kg |
| Straight Bar Bench Mid Row | 97 lb44 kg | 142 lb64.4 kg | 193 lb87.5 kg | 248 lb112.5 kg | |
| 220 lb99.8 kg | Cable Fly | 37 lb16.8 kg | 63 lb28.6 kg | 98 lb44.5 kg | 138 lb62.6 kg |
| Straight Bar Bench Mid Row | 100 lb45.4 kg | 147 lb66.7 kg | 200 lb90.7 kg | 256 lb116.1 kg | |
| 230 lb104.3 kg | Cable Fly | 39 lb17.7 kg | 65 lb29.5 kg | 101 lb45.8 kg | 142 lb64.4 kg |
| Straight Bar Bench Mid Row | 103 lb46.7 kg | 151 lb68.5 kg | 206 lb93.4 kg | 264 lb119.7 kg | |
| 240 lb108.9 kg | Cable Fly | 40 lb18.1 kg | 67 lb30.4 kg | 104 lb47.2 kg | 146 lb66.2 kg |
| Straight Bar Bench Mid Row | 106 lb48.1 kg | 155 lb70.3 kg | 212 lb96.2 kg | 271 lb122.9 kg | |
| 250 lb113.4 kg | Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg |
| Straight Bar Bench Mid Row | 109 lb49.4 kg | 160 lb72.6 kg | 217 lb98.4 kg | 279 lb126.6 kg | |
| 260 lb117.9 kg | Cable Fly | 42 lb19.1 kg | 70 lb31.8 kg | 110 lb49.9 kg | 154 lb69.9 kg |
| Straight Bar Bench Mid Row | 112 lb50.8 kg | 164 lb74.4 kg | 223 lb101.2 kg | 286 lb129.7 kg | |
| 270 lb122.5 kg | Cable Fly | 43 lb19.5 kg | 72 lb32.7 kg | 112 lb50.8 kg | 158 lb71.7 kg |
| Straight Bar Bench Mid Row | 115 lb52.2 kg | 168 lb76.2 kg | 229 lb103.9 kg | 293 lb132.9 kg | |
| 280 lb127 kg | Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg |
| Straight Bar Bench Mid Row | 118 lb53.5 kg | 172 lb78 kg | 234 lb106.1 kg | 300 lb136.1 kg | |
| 290 lb131.5 kg | Cable Fly | 45 lb20.4 kg | 76 lb34.5 kg | 118 lb53.5 kg | 166 lb75.3 kg |
| Straight Bar Bench Mid Row | 121 lb54.9 kg | 176 lb79.8 kg | 240 lb108.9 kg | 308 lb139.7 kg | |
| 300 lb136.1 kg | Cable Fly | 46 lb20.9 kg | 77 lb34.9 kg | 121 lb54.9 kg | 169 lb76.7 kg |
| Straight Bar Bench Mid Row | 123 lb55.8 kg | 180 lb81.6 kg | 245 lb111.1 kg | 315 lb142.9 kg |
Women’s Cable Fly vs Straight Bar Bench Mid Row 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 |
| Straight Bar Bench Mid Row | 39 lb17.7 kg | 60 lb27.2 kg | 82 lb37.2 kg | 108 lb49 kg | |
| 110 lb49.9 kg | Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg |
| Straight Bar Bench Mid Row | 41 lb18.6 kg | 63 lb28.6 kg | 88 lb39.9 kg | 115 lb52.2 kg | |
| 120 lb54.4 kg | Cable Fly | 12 lb5.4 kg | 21 lb9.5 kg | 35 lb15.9 kg | 51 lb23.1 kg |
| Straight Bar Bench Mid Row | 44 lb20 kg | 67 lb30.4 kg | 93 lb42.2 kg | 122 lb55.3 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| Straight Bar Bench Mid Row | 46 lb20.9 kg | 71 lb32.2 kg | 98 lb44.5 kg | 128 lb58.1 kg | |
| 140 lb63.5 kg | Cable Fly | 13 lb5.9 kg | 23 lb10.4 kg | 39 lb17.7 kg | 56 lb25.4 kg |
| Straight Bar Bench Mid Row | 49 lb22.2 kg | 74 lb33.6 kg | 103 lb46.7 kg | 135 lb61.2 kg | |
| 150 lb68 kg | Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg |
| Straight Bar Bench Mid Row | 51 lb23.1 kg | 78 lb35.4 kg | 108 lb49 kg | 141 lb64 kg | |
| 160 lb72.6 kg | Cable Fly | 15 lb6.8 kg | 25 lb11.3 kg | 43 lb19.5 kg | 62 lb28.1 kg |
| Straight Bar Bench Mid Row | 53 lb24 kg | 81 lb36.7 kg | 113 lb51.3 kg | 147 lb66.7 kg | |
| 170 lb77.1 kg | Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg |
| Straight Bar Bench Mid Row | 55 lb24.9 kg | 85 lb38.6 kg | 117 lb53.1 kg | 153 lb69.4 kg | |
| 180 lb81.6 kg | Cable Fly | 16 lb7.3 kg | 27 lb12.2 kg | 46 lb20.9 kg | 67 lb30.4 kg |
| Straight Bar Bench Mid Row | 58 lb26.3 kg | 88 lb39.9 kg | 122 lb55.3 kg | 159 lb72.1 kg | |
| 190 lb86.2 kg | Cable Fly | 16 lb7.3 kg | 28 lb12.7 kg | 48 lb21.8 kg | 69 lb31.3 kg |
| Straight Bar Bench Mid Row | 60 lb27.2 kg | 91 lb41.3 kg | 126 lb57.2 kg | 165 lb74.8 kg | |
| 200 lb90.7 kg | Cable Fly | 17 lb7.7 kg | 29 lb13.2 kg | 50 lb22.7 kg | 71 lb32.2 kg |
| Straight Bar Bench Mid Row | 62 lb28.1 kg | 94 lb42.6 kg | 131 lb59.4 kg | 171 lb77.6 kg | |
| 210 lb95.3 kg | Cable Fly | 18 lb8.2 kg | 30 lb13.6 kg | 51 lb23.1 kg | 74 lb33.6 kg |
| Straight Bar Bench Mid Row | 64 lb29 kg | 98 lb44.5 kg | 135 lb61.2 kg | 176 lb79.8 kg | |
| 220 lb99.8 kg | Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg |
| Straight Bar Bench Mid Row | 66 lb29.9 kg | 101 lb45.8 kg | 139 lb63 kg | 182 lb82.6 kg | |
| 230 lb104.3 kg | Cable Fly | 19 lb8.6 kg | 32 lb14.5 kg | 55 lb24.9 kg | 78 lb35.4 kg |
| Straight Bar Bench Mid Row | 68 lb30.8 kg | 104 lb47.2 kg | 144 lb65.3 kg | 187 lb84.8 kg | |
| 240 lb108.9 kg | Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
| Straight Bar Bench Mid Row | 70 lb31.8 kg | 107 lb48.5 kg | 148 lb67.1 kg | 193 lb87.5 kg |
How Your Cable Fly vs Straight Bar Bench Mid Row Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
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 Straight Bar Bench Mid Row 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 cable fly 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.
3. Find the straight bar bench mid row strength level
The standards use the sex-specific thresholds from the individual Straight Bar Bench Mid Row 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 lift more without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.
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 straight bar bench mid row | 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. |
The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.
How Men’s Cable Fly and Straight Bar Bench Mid Row Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Straight Bar Bench Mid Row for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 120–300 lb bodyweight, the Elite gap changes from 35.9 to 66.2 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Straight Bar Bench Mid Row standard minus the Cable Fly standard: zero means equal, above zero means the Straight Bar Bench Mid Row 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 Straight Bar Bench Mid Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Straight Bar Bench Mid Row for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 100–240 lb bodyweight, the Elite gap changes from 28.6 to 50.8 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Straight Bar Bench Mid Row standard minus the Cable Fly standard: zero means equal, above zero means the Straight Bar Bench Mid Row 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 Straight Bar Bench Mid Row Exercises Used by This Calculator
For a useful comparison, perform a strict cable fly and a strict straight bar bench mid row using the setup and load rules below. Use strict, repeatable Cable Fly and Straight Bar Bench Mid Row 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 Straight Bar Bench Mid Row setup and load convention
The entered weight for strict Straight Bar Bench Mid Row. Valid Straight Bar Bench Mid Row reps. Pull the straight bar toward the mid trunk through a controlled row path, then return under control to the same arms-extended start range and finish with A valid finish requires the bar to reach the defined mid-row target with scapular control, no trunk heave, no bench bounce, and no shortened pull. 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 Straight Bar Bench Mid Row 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.
- Straight Bar Bench Mid Row — View the individual Straight Bar Bench Mid Row 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.