Barbell Clean And Press vs Single Arm Cable Lateral Raise
Compare your clean and press (barbell) and single arm cable lateral raise 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 barbell load and 1–12 strict reps. Second lift: displayed machine or stack weight and 1–12 strict reps. Pounds or kilograms. For the first exercise, stand fully before starting the overhead press. For the second exercise, raise one cable handle out to the side through the accepted shoulder-height range, pause under control, and lower without swing, shrug dominance, or trunk lean. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Clean And Press (Barbell) vs Single Arm Cable Lateral Raise Strength Standards
The paired standards below show what the clean and press (barbell) and single arm cable lateral raise 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 Clean And Press (Barbell) / Single Arm Cable Lateral Raise in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Clean And Press (Barbell) vs Single Arm Cable Lateral Raise 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 | Clean And Press (Barbell) | 70 lb31.8 kg | 87 lb39.5 kg | 104 lb47.2 kg | 126 lb57.2 kg |
| Single Arm Cable Lateral Raise | 7 lb3.2 kg | 10 lb4.5 kg | 17 lb7.7 kg | 24 lb10.9 kg | |
| 130 lb59 kg | Clean And Press (Barbell) | 74 lb33.6 kg | 92 lb41.7 kg | 109 lb49.4 kg | 133 lb60.3 kg |
| Single Arm Cable Lateral Raise | 7 lb3.2 kg | 11 lb5 kg | 18 lb8.2 kg | 25 lb11.3 kg | |
| 140 lb63.5 kg | Clean And Press (Barbell) | 78 lb35.4 kg | 96 lb43.5 kg | 115 lb52.2 kg | 140 lb63.5 kg |
| Single Arm Cable Lateral Raise | 7 lb3.2 kg | 11 lb5 kg | 19 lb8.6 kg | 26 lb11.8 kg | |
| 150 lb68 kg | Clean And Press (Barbell) | 81 lb36.7 kg | 101 lb45.8 kg | 120 lb54.4 kg | 146 lb66.2 kg |
| Single Arm Cable Lateral Raise | 8 lb3.6 kg | 12 lb5.4 kg | 20 lb9.1 kg | 27 lb12.2 kg | |
| 160 lb72.6 kg | Clean And Press (Barbell) | 85 lb38.6 kg | 105 lb47.6 kg | 126 lb57.2 kg | 152 lb68.9 kg |
| Single Arm Cable Lateral Raise | 8 lb3.6 kg | 12 lb5.4 kg | 21 lb9.5 kg | 29 lb13.2 kg | |
| 170 lb77.1 kg | Clean And Press (Barbell) | 88 lb39.9 kg | 110 lb49.9 kg | 131 lb59.4 kg | 159 lb72.1 kg |
| Single Arm Cable Lateral Raise | 8 lb3.6 kg | 13 lb5.9 kg | 21 lb9.5 kg | 30 lb13.6 kg | |
| 180 lb81.6 kg | Clean And Press (Barbell) | 92 lb41.7 kg | 114 lb51.7 kg | 136 lb61.7 kg | 165 lb74.8 kg |
| Single Arm Cable Lateral Raise | 9 lb4.1 kg | 14 lb6.4 kg | 22 lb10 kg | 31 lb14.1 kg | |
| 190 lb86.2 kg | Clean And Press (Barbell) | 95 lb43.1 kg | 118 lb53.5 kg | 141 lb64 kg | 171 lb77.6 kg |
| Single Arm Cable Lateral Raise | 9 lb4.1 kg | 14 lb6.4 kg | 23 lb10.4 kg | 32 lb14.5 kg | |
| 200 lb90.7 kg | Clean And Press (Barbell) | 98 lb44.5 kg | 122 lb55.3 kg | 146 lb66.2 kg | 177 lb80.3 kg |
| Single Arm Cable Lateral Raise | 9 lb4.1 kg | 14 lb6.4 kg | 24 lb10.9 kg | 33 lb15 kg | |
| 210 lb95.3 kg | Clean And Press (Barbell) | 102 lb46.3 kg | 126 lb57.2 kg | 151 lb68.5 kg | 183 lb83 kg |
| Single Arm Cable Lateral Raise | 10 lb4.5 kg | 15 lb6.8 kg | 25 lb11.3 kg | 34 lb15.4 kg | |
| 220 lb99.8 kg | Clean And Press (Barbell) | 105 lb47.6 kg | 130 lb59 kg | 155 lb70.3 kg | 189 lb85.7 kg |
| Single Arm Cable Lateral Raise | 10 lb4.5 kg | 15 lb6.8 kg | 25 lb11.3 kg | 35 lb15.9 kg | |
| 230 lb104.3 kg | Clean And Press (Barbell) | 108 lb49 kg | 134 lb60.8 kg | 160 lb72.6 kg | 194 lb88 kg |
| Single Arm Cable Lateral Raise | 10 lb4.5 kg | 16 lb7.3 kg | 26 lb11.8 kg | 36 lb16.3 kg | |
| 240 lb108.9 kg | Clean And Press (Barbell) | 111 lb50.3 kg | 138 lb62.6 kg | 165 lb74.8 kg | 200 lb90.7 kg |
| Single Arm Cable Lateral Raise | 11 lb5 kg | 16 lb7.3 kg | 27 lb12.2 kg | 37 lb16.8 kg | |
| 250 lb113.4 kg | Clean And Press (Barbell) | 114 lb51.7 kg | 142 lb64.4 kg | 169 lb76.7 kg | 205 lb93 kg |
| Single Arm Cable Lateral Raise | 11 lb5 kg | 17 lb7.7 kg | 28 lb12.7 kg | 38 lb17.2 kg | |
| 260 lb117.9 kg | Clean And Press (Barbell) | 117 lb53.1 kg | 145 lb65.8 kg | 174 lb78.9 kg | 211 lb95.7 kg |
| Single Arm Cable Lateral Raise | 11 lb5 kg | 17 lb7.7 kg | 28 lb12.7 kg | 39 lb17.7 kg | |
| 270 lb122.5 kg | Clean And Press (Barbell) | 120 lb54.4 kg | 149 lb67.6 kg | 178 lb80.7 kg | 216 lb98 kg |
| Single Arm Cable Lateral Raise | 11 lb5 kg | 18 lb8.2 kg | 29 lb13.2 kg | 40 lb18.1 kg | |
| 280 lb127 kg | Clean And Press (Barbell) | 123 lb55.8 kg | 153 lb69.4 kg | 183 lb83 kg | 221 lb100.2 kg |
| Single Arm Cable Lateral Raise | 12 lb5.4 kg | 18 lb8.2 kg | 30 lb13.6 kg | 41 lb18.6 kg | |
| 290 lb131.5 kg | Clean And Press (Barbell) | 126 lb57.2 kg | 156 lb70.8 kg | 187 lb84.8 kg | 227 lb103 kg |
| Single Arm Cable Lateral Raise | 12 lb5.4 kg | 19 lb8.6 kg | 30 lb13.6 kg | 42 lb19.1 kg | |
| 300 lb136.1 kg | Clean And Press (Barbell) | 129 lb58.5 kg | 160 lb72.6 kg | 191 lb86.6 kg | 232 lb105.2 kg |
| Single Arm Cable Lateral Raise | 12 lb5.4 kg | 19 lb8.6 kg | 31 lb14.1 kg | 43 lb19.5 kg |
Women’s Clean And Press (Barbell) vs Single Arm Cable Lateral Raise 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 | Clean And Press (Barbell) | 34 lb15.4 kg | 43 lb19.5 kg | 53 lb24 kg | 69 lb31.3 kg |
| Single Arm Cable Lateral Raise | 4 lb1.8 kg | 6 lb2.7 kg | 9 lb4.1 kg | 14 lb6.4 kg | |
| 110 lb49.9 kg | Clean And Press (Barbell) | 37 lb16.8 kg | 46 lb20.9 kg | 56 lb25.4 kg | 73 lb33.1 kg |
| Single Arm Cable Lateral Raise | 4 lb1.8 kg | 7 lb3.2 kg | 10 lb4.5 kg | 15 lb6.8 kg | |
| 120 lb54.4 kg | Clean And Press (Barbell) | 39 lb17.7 kg | 48 lb21.8 kg | 59 lb26.8 kg | 78 lb35.4 kg |
| Single Arm Cable Lateral Raise | 4 lb1.8 kg | 7 lb3.2 kg | 10 lb4.5 kg | 16 lb7.3 kg | |
| 130 lb59 kg | Clean And Press (Barbell) | 41 lb18.6 kg | 51 lb23.1 kg | 63 lb28.6 kg | 82 lb37.2 kg |
| Single Arm Cable Lateral Raise | 5 lb2.3 kg | 7 lb3.2 kg | 11 lb5 kg | 16 lb7.3 kg | |
| 140 lb63.5 kg | Clean And Press (Barbell) | 43 lb19.5 kg | 53 lb24 kg | 66 lb29.9 kg | 86 lb39 kg |
| Single Arm Cable Lateral Raise | 5 lb2.3 kg | 8 lb3.6 kg | 11 lb5 kg | 17 lb7.7 kg | |
| 150 lb68 kg | Clean And Press (Barbell) | 45 lb20.4 kg | 56 lb25.4 kg | 69 lb31.3 kg | 90 lb40.8 kg |
| Single Arm Cable Lateral Raise | 5 lb2.3 kg | 8 lb3.6 kg | 12 lb5.4 kg | 18 lb8.2 kg | |
| 160 lb72.6 kg | Clean And Press (Barbell) | 47 lb21.3 kg | 58 lb26.3 kg | 72 lb32.7 kg | 94 lb42.6 kg |
| Single Arm Cable Lateral Raise | 5 lb2.3 kg | 8 lb3.6 kg | 13 lb5.9 kg | 19 lb8.6 kg | |
| 170 lb77.1 kg | Clean And Press (Barbell) | 49 lb22.2 kg | 61 lb27.7 kg | 75 lb34 kg | 98 lb44.5 kg |
| Single Arm Cable Lateral Raise | 5 lb2.3 kg | 9 lb4.1 kg | 13 lb5.9 kg | 20 lb9.1 kg | |
| 180 lb81.6 kg | Clean And Press (Barbell) | 51 lb23.1 kg | 63 lb28.6 kg | 78 lb35.4 kg | 102 lb46.3 kg |
| Single Arm Cable Lateral Raise | 6 lb2.7 kg | 9 lb4.1 kg | 14 lb6.4 kg | 20 lb9.1 kg | |
| 190 lb86.2 kg | Clean And Press (Barbell) | 53 lb24 kg | 66 lb29.9 kg | 81 lb36.7 kg | 105 lb47.6 kg |
| Single Arm Cable Lateral Raise | 6 lb2.7 kg | 9 lb4.1 kg | 14 lb6.4 kg | 21 lb9.5 kg | |
| 200 lb90.7 kg | Clean And Press (Barbell) | 55 lb24.9 kg | 68 lb30.8 kg | 84 lb38.1 kg | 109 lb49.4 kg |
| Single Arm Cable Lateral Raise | 6 lb2.7 kg | 10 lb4.5 kg | 15 lb6.8 kg | 22 lb10 kg | |
| 210 lb95.3 kg | Clean And Press (Barbell) | 56 lb25.4 kg | 70 lb31.8 kg | 86 lb39 kg | 113 lb51.3 kg |
| Single Arm Cable Lateral Raise | 6 lb2.7 kg | 10 lb4.5 kg | 15 lb6.8 kg | 23 lb10.4 kg | |
| 220 lb99.8 kg | Clean And Press (Barbell) | 58 lb26.3 kg | 72 lb32.7 kg | 89 lb40.4 kg | 116 lb52.6 kg |
| Single Arm Cable Lateral Raise | 6 lb2.7 kg | 10 lb4.5 kg | 15 lb6.8 kg | 23 lb10.4 kg | |
| 230 lb104.3 kg | Clean And Press (Barbell) | 60 lb27.2 kg | 74 lb33.6 kg | 92 lb41.7 kg | 120 lb54.4 kg |
| Single Arm Cable Lateral Raise | 7 lb3.2 kg | 11 lb5 kg | 16 lb7.3 kg | 24 lb10.9 kg | |
| 240 lb108.9 kg | Clean And Press (Barbell) | 62 lb28.1 kg | 77 lb34.9 kg | 94 lb42.6 kg | 123 lb55.8 kg |
| Single Arm Cable Lateral Raise | 7 lb3.2 kg | 11 lb5 kg | 16 lb7.3 kg | 25 lb11.3 kg |
How Your Clean And Press (Barbell) vs Single Arm Cable Lateral Raise 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
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)
Use recent Clean And Press (Barbell) and Single Arm Cable Lateral Raise 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 clean and press (barbell) strength level
The standards use the sex-specific thresholds from the individual Clean And Press (Barbell) 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.
3. Find the single arm cable lateral raise strength level
The standards use the sex-specific targets from the individual Single Arm Cable Lateral Raise 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 heavier 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.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. 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 clean and press (barbell) | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the single arm cable lateral raise | Adjust single arm cable lateral raise targets to exact bodyweight with the two-thirds 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 Clean And Press (Barbell) and Single Arm Cable Lateral Raise Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Clean And Press (Barbell) for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 46.3 kg at 120 lb and 85.7 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Arm Cable Lateral Raise standard minus the Clean And Press (Barbell) standard: zero means equal, above zero means the Single Arm Cable Lateral Raise standard is higher, and below zero means the Clean And Press (Barbell) 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 Clean And Press (Barbell) and Single Arm Cable Lateral Raise 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 24.9 kg at 100 lb and 44.5 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Arm Cable Lateral Raise standard minus the Clean And Press (Barbell) standard: zero means equal, above zero means the Single Arm Cable Lateral Raise standard is higher, and below zero means the Clean And Press (Barbell) 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.
Clean And Press (Barbell) and Single Arm Cable Lateral Raise Exercises Used by This Calculator
Compare like-for-like attempts by keeping the clean and press (barbell) and single arm cable lateral raise setup consistent with their individual rules. Use strict, repeatable Clean And Press (Barbell) and Single Arm Cable Lateral Raise 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 Clean And Press (Barbell) setup and load convention
Barbell starts on the floor from a dead stop. Clean each rep to a stable front rack. Stand fully before starting the overhead press. Press strictly; no dip, drive, jerk, or rebend. Lock out overhead with hips, knees, and elbows extended. Lower or reset under control before the next rep. No bouncing from the floor between reps. No hang cleans, thrusters, continental cleans, or axle variations. No dumbbells, kettlebells, machines, Smith machines, or straps.
Use the Single Arm Cable Lateral Raise setup and load convention
The selected or loaded cable resistance for the one working handle and one arm at a time. Total valid reps across both arms combined. Raise one cable handle out to the side through the accepted shoulder-height range, pause under control, and lower without swing, shrug dominance, or trunk lean. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Clean And Press (Barbell) result and one recent Single Arm Cable Lateral Raise result
First lift: total barbell load and 1–12 strict reps. Second lift: displayed machine or stack weight and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Clean And Press (Barbell) — View the individual Clean And Press (Barbell) standards and next strength-level target.
- Single Arm Cable Lateral Raise — View the individual Single Arm Cable Lateral Raise standards and next strength-level target.
- Barbell Power Clean — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Hang Clean — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Lateral Raise — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Machine Lateral Raise — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.