Dumbbell Bench Press vs Low To High Cable Fly Strength Standards
Compare your dumbbell bench press and low to high cable fly 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: weight per dumbbell and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, each rep finishes with full lockout at the top. For the second exercise, bring both cable handles from a low open start upward and inward to a controlled upper-front fly finish, then return under control without pressing, elbow extension, torso drive. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Bench Press vs Low To High Cable Fly Strength Standards
Use these tables to compare the estimated one-rep max required for the dumbbell bench press and low to high cable fly to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Dumbbell Bench Press / Low To High Cable Fly, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Dumbbell Bench Press vs Low To High Cable Fly 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 | Dumbbell Bench Press | 49 lb22.2 kg | 77 lb34.9 kg | 119 lb54 kg | 154 lb69.9 kg |
| Low To High Cable Fly | 22 lb10 kg | 38 lb17.2 kg | 59 lb26.8 kg | 84 lb38.1 kg | |
| 130 lb59 kg | Dumbbell Bench Press | 52 lb23.6 kg | 82 lb37.2 kg | 126 lb57.2 kg | 162 lb73.5 kg |
| Low To High Cable Fly | 23 lb10.4 kg | 40 lb18.1 kg | 62 lb28.1 kg | 89 lb40.4 kg | |
| 140 lb63.5 kg | Dumbbell Bench Press | 55 lb24.9 kg | 86 lb39 kg | 132 lb59.9 kg | 171 lb77.6 kg |
| Low To High Cable Fly | 24 lb10.9 kg | 42 lb19.1 kg | 65 lb29.5 kg | 93 lb42.2 kg | |
| 150 lb68 kg | Dumbbell Bench Press | 57 lb25.9 kg | 90 lb40.8 kg | 138 lb62.6 kg | 179 lb81.2 kg |
| Low To High Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 68 lb30.8 kg | 97 lb44 kg | |
| 160 lb72.6 kg | Dumbbell Bench Press | 60 lb27.2 kg | 94 lb42.6 kg | 144 lb65.3 kg | 186 lb84.4 kg |
| Low To High Cable Fly | 27 lb12.2 kg | 45 lb20.4 kg | 71 lb32.2 kg | 102 lb46.3 kg | |
| 170 lb77.1 kg | Dumbbell Bench Press | 62 lb28.1 kg | 97 lb44 kg | 150 lb68 kg | 194 lb88 kg |
| Low To High Cable Fly | 28 lb12.7 kg | 47 lb21.3 kg | 74 lb33.6 kg | 106 lb48.1 kg | |
| 180 lb81.6 kg | Dumbbell Bench Press | 65 lb29.5 kg | 101 lb45.8 kg | 156 lb70.8 kg | 202 lb91.6 kg |
| Low To High Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 77 lb34.9 kg | 110 lb49.9 kg | |
| 190 lb86.2 kg | Dumbbell Bench Press | 67 lb30.4 kg | 105 lb47.6 kg | 162 lb73.5 kg | 209 lb94.8 kg |
| Low To High Cable Fly | 30 lb13.6 kg | 51 lb23.1 kg | 80 lb36.3 kg | 114 lb51.7 kg | |
| 200 lb90.7 kg | Dumbbell Bench Press | 69 lb31.3 kg | 109 lb49.4 kg | 168 lb76.2 kg | 216 lb98 kg |
| Low To High Cable Fly | 31 lb14.1 kg | 53 lb24 kg | 83 lb37.6 kg | 118 lb53.5 kg | |
| 210 lb95.3 kg | Dumbbell Bench Press | 72 lb32.7 kg | 112 lb50.8 kg | 173 lb78.5 kg | 223 lb101.2 kg |
| Low To High Cable Fly | 32 lb14.5 kg | 55 lb24.9 kg | 86 lb39 kg | 122 lb55.3 kg | |
| 220 lb99.8 kg | Dumbbell Bench Press | 74 lb33.6 kg | 116 lb52.6 kg | 179 lb81.2 kg | 230 lb104.3 kg |
| Low To High Cable Fly | 33 lb15 kg | 56 lb25.4 kg | 88 lb39.9 kg | 126 lb57.2 kg | |
| 230 lb104.3 kg | Dumbbell Bench Press | 76 lb34.5 kg | 119 lb54 kg | 184 lb83.5 kg | 237 lb107.5 kg |
| Low To High Cable Fly | 34 lb15.4 kg | 58 lb26.3 kg | 91 lb41.3 kg | 129 lb58.5 kg | |
| 240 lb108.9 kg | Dumbbell Bench Press | 78 lb35.4 kg | 123 lb55.8 kg | 189 lb85.7 kg | 244 lb110.7 kg |
| Low To High Cable Fly | 35 lb15.9 kg | 60 lb27.2 kg | 93 lb42.2 kg | 133 lb60.3 kg | |
| 250 lb113.4 kg | Dumbbell Bench Press | 80 lb36.3 kg | 126 lb57.2 kg | 195 lb88.5 kg | 251 lb113.9 kg |
| Low To High Cable Fly | 36 lb16.3 kg | 61 lb27.7 kg | 96 lb43.5 kg | 137 lb62.1 kg | |
| 260 lb117.9 kg | Dumbbell Bench Press | 83 lb37.6 kg | 129 lb58.5 kg | 200 lb90.7 kg | 258 lb117 kg |
| Low To High Cable Fly | 37 lb16.8 kg | 63 lb28.6 kg | 99 lb44.9 kg | 141 lb64 kg | |
| 270 lb122.5 kg | Dumbbell Bench Press | 85 lb38.6 kg | 133 lb60.3 kg | 205 lb93 kg | 264 lb119.7 kg |
| Low To High Cable Fly | 38 lb17.2 kg | 64 lb29 kg | 101 lb45.8 kg | 144 lb65.3 kg | |
| 280 lb127 kg | Dumbbell Bench Press | 87 lb39.5 kg | 136 lb61.7 kg | 210 lb95.3 kg | 271 lb122.9 kg |
| Low To High Cable Fly | 39 lb17.7 kg | 66 lb29.9 kg | 104 lb47.2 kg | 148 lb67.1 kg | |
| 290 lb131.5 kg | Dumbbell Bench Press | 89 lb40.4 kg | 139 lb63 kg | 215 lb97.5 kg | 277 lb125.6 kg |
| Low To High Cable Fly | 40 lb18.1 kg | 68 lb30.8 kg | 106 lb48.1 kg | 151 lb68.5 kg | |
| 300 lb136.1 kg | Dumbbell Bench Press | 91 lb41.3 kg | 142 lb64.4 kg | 220 lb99.8 kg | 283 lb128.4 kg |
| Low To High Cable Fly | 41 lb18.6 kg | 69 lb31.3 kg | 108 lb49 kg | 155 lb70.3 kg |
Women’s Dumbbell Bench Press vs Low To High Cable Fly 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 | Dumbbell Bench Press | 18 lb8.2 kg | 34 lb15.4 kg | 57 lb25.9 kg | 80 lb36.3 kg |
| Low To High Cable Fly | 9 lb4.1 kg | 18 lb8.2 kg | 29 lb13.2 kg | 41 lb18.6 kg | |
| 110 lb49.9 kg | Dumbbell Bench Press | 19 lb8.6 kg | 37 lb16.8 kg | 61 lb27.7 kg | 85 lb38.6 kg |
| Low To High Cable Fly | 10 lb4.5 kg | 19 lb8.6 kg | 31 lb14.1 kg | 44 lb20 kg | |
| 120 lb54.4 kg | Dumbbell Bench Press | 20 lb9.1 kg | 39 lb17.7 kg | 65 lb29.5 kg | 90 lb40.8 kg |
| Low To High Cable Fly | 10 lb4.5 kg | 20 lb9.1 kg | 33 lb15 kg | 47 lb21.3 kg | |
| 130 lb59 kg | Dumbbell Bench Press | 21 lb9.5 kg | 41 lb18.6 kg | 68 lb30.8 kg | 95 lb43.1 kg |
| Low To High Cable Fly | 11 lb5 kg | 21 lb9.5 kg | 35 lb15.9 kg | 49 lb22.2 kg | |
| 140 lb63.5 kg | Dumbbell Bench Press | 22 lb10 kg | 43 lb19.5 kg | 72 lb32.7 kg | 100 lb45.4 kg |
| Low To High Cable Fly | 11 lb5 kg | 22 lb10 kg | 36 lb16.3 kg | 52 lb23.6 kg | |
| 150 lb68 kg | Dumbbell Bench Press | 23 lb10.4 kg | 45 lb20.4 kg | 75 lb34 kg | 105 lb47.6 kg |
| Low To High Cable Fly | 12 lb5.4 kg | 23 lb10.4 kg | 38 lb17.2 kg | 54 lb24.5 kg | |
| 160 lb72.6 kg | Dumbbell Bench Press | 24 lb10.9 kg | 47 lb21.3 kg | 78 lb35.4 kg | 110 lb49.9 kg |
| Low To High Cable Fly | 13 lb5.9 kg | 24 lb10.9 kg | 40 lb18.1 kg | 56 lb25.4 kg | |
| 170 lb77.1 kg | Dumbbell Bench Press | 25 lb11.3 kg | 49 lb22.2 kg | 82 lb37.2 kg | 114 lb51.7 kg |
| Low To High Cable Fly | 13 lb5.9 kg | 25 lb11.3 kg | 41 lb18.6 kg | 59 lb26.8 kg | |
| 180 lb81.6 kg | Dumbbell Bench Press | 26 lb11.8 kg | 51 lb23.1 kg | 85 lb38.6 kg | 119 lb54 kg |
| Low To High Cable Fly | 14 lb6.4 kg | 26 lb11.8 kg | 43 lb19.5 kg | 61 lb27.7 kg | |
| 190 lb86.2 kg | Dumbbell Bench Press | 27 lb12.2 kg | 53 lb24 kg | 88 lb39.9 kg | 123 lb55.8 kg |
| Low To High Cable Fly | 14 lb6.4 kg | 27 lb12.2 kg | 44 lb20 kg | 63 lb28.6 kg | |
| 200 lb90.7 kg | Dumbbell Bench Press | 28 lb12.7 kg | 55 lb24.9 kg | 91 lb41.3 kg | 127 lb57.6 kg |
| Low To High Cable Fly | 15 lb6.8 kg | 28 lb12.7 kg | 46 lb20.9 kg | 65 lb29.5 kg | |
| 210 lb95.3 kg | Dumbbell Bench Press | 29 lb13.2 kg | 56 lb25.4 kg | 94 lb42.6 kg | 131 lb59.4 kg |
| Low To High Cable Fly | 15 lb6.8 kg | 29 lb13.2 kg | 48 lb21.8 kg | 68 lb30.8 kg | |
| 220 lb99.8 kg | Dumbbell Bench Press | 30 lb13.6 kg | 58 lb26.3 kg | 97 lb44 kg | 136 lb61.7 kg |
| Low To High Cable Fly | 15 lb6.8 kg | 30 lb13.6 kg | 49 lb22.2 kg | 70 lb31.8 kg | |
| 230 lb104.3 kg | Dumbbell Bench Press | 31 lb14.1 kg | 60 lb27.2 kg | 100 lb45.4 kg | 140 lb63.5 kg |
| Low To High Cable Fly | 16 lb7.3 kg | 31 lb14.1 kg | 51 lb23.1 kg | 72 lb32.7 kg | |
| 240 lb108.9 kg | Dumbbell Bench Press | 31 lb14.1 kg | 62 lb28.1 kg | 103 lb46.7 kg | 144 lb65.3 kg |
| Low To High Cable Fly | 16 lb7.3 kg | 31 lb14.1 kg | 52 lb23.6 kg | 74 lb33.6 kg |
How Your Dumbbell Bench Press vs Low To High Cable Fly Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Dumbbell Bench Press vs Low To High Cable Fly 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 dumbbell bench press strength level
For dumbbell bench 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the low to high cable fly strength level
The low to high 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.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
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 dumbbell bench press | Use bilateral estimated max from one-dumbbell input and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the low to high cable fly | 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 Dumbbell Bench Press and Low To High Cable Fly Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
At Elite, the difference is 31.8 kg at 120 lb and 58.1 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Low To High Cable Fly standard minus the Dumbbell Bench Press standard: zero means equal, above zero means the Low To High Cable Fly standard is higher, and below zero means the Dumbbell Bench Press 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 Dumbbell Bench Press and Low To High Cable Fly Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
17.7 → 31.7 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Low To High Cable Fly standard minus the Dumbbell Bench Press standard: zero means equal, above zero means the Low To High Cable Fly standard is higher, and below zero means the Dumbbell Bench Press 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.
Dumbbell Bench Press and Low To High Cable Fly Exercises Used by This Calculator
The calculator expects repeatable dumbbell bench press and low to high cable fly results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Dumbbell Bench Press and Low To High Cable Fly 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.
Use the Dumbbell Bench Press setup and load convention
Weight entered is weight per dumbbell. Dumbbells are lowered under control to chest level on a flat bench. Both dumbbells move together on each rep. Each rep finishes with full lockout at the top. Raw lifting only. Allowed equipment: matched dumbbells, flat bench, optional rack, optional belt, optional wrist wraps. Disallowed variations: incline dumbbell press, decline dumbbell press, single-arm dumbbell press, machine press, Smith machine, floor press, partial reps, and assisted reps. Estimated 1RM is calculated from bilateral load (weight per dumbbell × 2) and entered reps.
Use the Low To High Cable Fly setup and load convention
The total selected cable resistance for the bilateral low-to-high fly, using the sum of both matched sides on dual stacks. Valid strict low-to-high cable fly reps. Bring both cable handles from a low open start upward and inward to a controlled upper-front fly finish, then return under control without pressing, elbow extension, torso drive, cable crossing for leverage, or stack bounce. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Dumbbell Bench Press result and one recent Low To High Cable Fly result
First lift: weight per dumbbell and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Dumbbell Bench Press — View the individual Dumbbell Bench Press standards and next strength-level target.
- Low To High Cable Fly — View the individual Low To High Cable Fly standards and next strength-level target.
- Bench Press 1 Rep Max Calculator — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Cable 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.
- Machine Chest Fly — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.