Incline Dumbbell Fly vs Cable Fly Strength Standards
Compare your incline dumbbell fly and cable fly against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter combined dumbbell load and total selected cable weight across both sides. Use a bilateral incline dumbbell fly using two matched dumbbells, a controlled wide arc, stable shoulders, consistent elbow angle, and symmetrical finish and a bilateral cable fly from a controlled open-chest position through matched arcs to a symmetrical finish. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Incline Dumbbell Fly vs Cable Fly Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the incline dumbbell fly and cable fly to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your incline dumbbell fly and cable fly.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Incline Dumbbell Fly / Cable Fly, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Incline Dumbbell Fly vs Cable Fly Standards
How to read the table: The first number is Incline Dumbbell Fly; the second is Cable Fly. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 20 / 25 lb 9.1 / 11.3 kg | 32 / 42 lb 14.5 / 19.1 kg | 53 / 66 lb 24 / 29.9 kg | 76 / 92 lb 34.5 / 41.7 kg |
| 130 lb 59 kg | 21 / 26 lb 9.5 / 11.8 kg | 34 / 44 lb 15.4 / 20 kg | 56 / 69 lb 25.4 / 31.3 kg | 80 / 97 lb 36.3 / 44 kg |
| 140 lb 63.5 kg | 22 / 28 lb 10 / 12.7 kg | 36 / 47 lb 16.3 / 21.3 kg | 59 / 73 lb 26.8 / 33.1 kg | 84 / 102 lb 38.1 / 46.3 kg |
| 150 lb 68 kg | 23 / 29 lb 10.4 / 13.2 kg | 38 / 49 lb 17.2 / 22.2 kg | 62 / 76 lb 28.1 / 34.5 kg | 88 / 107 lb 39.9 / 48.5 kg |
| 160 lb 72.6 kg | 24 / 30 lb 10.9 / 13.6 kg | 39 / 51 lb 17.7 / 23.1 kg | 64 / 79 lb 29 / 35.8 kg | 92 / 111 lb 41.7 / 50.3 kg |
| 170 lb 77.1 kg | 25 / 32 lb 11.3 / 14.5 kg | 41 / 53 lb 18.6 / 24 kg | 67 / 83 lb 30.4 / 37.6 kg | 96 / 116 lb 43.5 / 52.6 kg |
| 180 lb 81.6 kg | 26 / 33 lb 11.8 / 15 kg | 42 / 55 lb 19.1 / 24.9 kg | 69 / 86 lb 31.3 / 39 kg | 99 / 121 lb 44.9 / 54.9 kg |
| 190 lb 86.2 kg | 27 / 34 lb 12.2 / 15.4 kg | 44 / 57 lb 20 / 25.9 kg | 72 / 89 lb 32.7 / 40.4 kg | 103 / 125 lb 46.7 / 56.7 kg |
| 200 lb 90.7 kg | 28 / 35 lb 12.7 / 15.9 kg | 46 / 59 lb 20.9 / 26.8 kg | 75 / 92 lb 34 / 41.7 kg | 107 / 129 lb 48.5 / 58.5 kg |
| 210 lb 95.3 kg | 29 / 36 lb 13.2 / 16.3 kg | 47 / 61 lb 21.3 / 27.7 kg | 77 / 95 lb 34.9 / 43.1 kg | 110 / 134 lb 49.9 / 60.8 kg |
| 220 lb 99.8 kg | 30 / 37 lb 13.6 / 16.8 kg | 49 / 63 lb 22.2 / 28.6 kg | 79 / 98 lb 35.8 / 44.5 kg | 114 / 138 lb 51.7 / 62.6 kg |
| 230 lb 104.3 kg | 31 / 39 lb 14.1 / 17.7 kg | 50 / 65 lb 22.7 / 29.5 kg | 82 / 101 lb 37.2 / 45.8 kg | 117 / 142 lb 53.1 / 64.4 kg |
| 240 lb 108.9 kg | 32 / 40 lb 14.5 / 18.1 kg | 51 / 67 lb 23.1 / 30.4 kg | 84 / 104 lb 38.1 / 47.2 kg | 120 / 146 lb 54.4 / 66.2 kg |
| 250 lb 113.4 kg | 32 / 41 lb 14.5 / 18.6 kg | 53 / 68 lb 24 / 30.8 kg | 86 / 107 lb 39 / 48.5 kg | 124 / 150 lb 56.2 / 68 kg |
| 260 lb 117.9 kg | 33 / 42 lb 15 / 19.1 kg | 54 / 70 lb 24.5 / 31.8 kg | 89 / 110 lb 40.4 / 49.9 kg | 127 / 154 lb 57.6 / 69.9 kg |
| 270 lb 122.5 kg | 34 / 43 lb 15.4 / 19.5 kg | 56 / 72 lb 25.4 / 32.7 kg | 91 / 112 lb 41.3 / 50.8 kg | 130 / 158 lb 59 / 71.7 kg |
| 280 lb 127 kg | 35 / 44 lb 15.9 / 20 kg | 57 / 74 lb 25.9 / 33.6 kg | 93 / 115 lb 42.2 / 52.2 kg | 133 / 162 lb 60.3 / 73.5 kg |
| 290 lb 131.5 kg | 36 / 45 lb 16.3 / 20.4 kg | 58 / 76 lb 26.3 / 34.5 kg | 95 / 118 lb 43.1 / 53.5 kg | 137 / 166 lb 62.1 / 75.3 kg |
| 300 lb 136.1 kg | 37 / 46 lb 16.8 / 20.9 kg | 60 / 77 lb 27.2 / 34.9 kg | 98 / 121 lb 44.5 / 54.9 kg | 140 / 169 lb 63.5 / 76.7 kg |
Women’s Incline Dumbbell Fly vs Cable Fly Standards
How to read the table: The first number is Incline Dumbbell Fly; the second is Cable Fly. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 8 / 11 lb 3.6 / 5 kg | 14 / 18 lb 6.4 / 8.2 kg | 24 / 31 lb 10.9 / 14.1 kg | 37 / 45 lb 16.8 / 20.4 kg |
| 110 lb 49.9 kg | 9 / 11 lb 4.1 / 5 kg | 15 / 20 lb 6.8 / 9.1 kg | 26 / 33 lb 11.8 / 15 kg | 39 / 48 lb 17.7 / 21.8 kg |
| 120 lb 54.4 kg | 9 / 12 lb 4.1 / 5.4 kg | 16 / 21 lb 7.3 / 9.5 kg | 28 / 35 lb 12.7 / 15.9 kg | 41 / 51 lb 18.6 / 23.1 kg |
| 130 lb 59 kg | 10 / 13 lb 4.5 / 5.9 kg | 16 / 22 lb 7.3 / 10 kg | 29 / 37 lb 13.2 / 16.8 kg | 44 / 54 lb 20 / 24.5 kg |
| 140 lb 63.5 kg | 11 / 13 lb 5 / 5.9 kg | 17 / 23 lb 7.7 / 10.4 kg | 31 / 39 lb 14.1 / 17.7 kg | 46 / 56 lb 20.9 / 25.4 kg |
| 150 lb 68 kg | 11 / 14 lb 5 / 6.4 kg | 18 / 24 lb 8.2 / 10.9 kg | 32 / 41 lb 14.5 / 18.6 kg | 48 / 59 lb 21.8 / 26.8 kg |
| 160 lb 72.6 kg | 11 / 15 lb 5 / 6.8 kg | 19 / 25 lb 8.6 / 11.3 kg | 33 / 43 lb 15 / 19.5 kg | 50 / 62 lb 22.7 / 28.1 kg |
| 170 lb 77.1 kg | 12 / 15 lb 5.4 / 6.8 kg | 20 / 26 lb 9.1 / 11.8 kg | 35 / 45 lb 15.9 / 20.4 kg | 52 / 64 lb 23.6 / 29 kg |
| 180 lb 81.6 kg | 12 / 16 lb 5.4 / 7.3 kg | 20 / 27 lb 9.1 / 12.2 kg | 36 / 46 lb 16.3 / 20.9 kg | 54 / 67 lb 24.5 / 30.4 kg |
| 190 lb 86.2 kg | 13 / 16 lb 5.9 / 7.3 kg | 21 / 28 lb 9.5 / 12.7 kg | 37 / 48 lb 16.8 / 21.8 kg | 56 / 69 lb 25.4 / 31.3 kg |
| 200 lb 90.7 kg | 13 / 17 lb 5.9 / 7.7 kg | 22 / 29 lb 10 / 13.2 kg | 39 / 50 lb 17.7 / 22.7 kg | 58 / 71 lb 26.3 / 32.2 kg |
| 210 lb 95.3 kg | 14 / 18 lb 6.4 / 8.2 kg | 23 / 30 lb 10.4 / 13.6 kg | 40 / 51 lb 18.1 / 23.1 kg | 60 / 74 lb 27.2 / 33.6 kg |
| 220 lb 99.8 kg | 14 / 18 lb 6.4 / 8.2 kg | 23 / 31 lb 10.4 / 14.1 kg | 41 / 53 lb 18.6 / 24 kg | 62 / 76 lb 28.1 / 34.5 kg |
| 230 lb 104.3 kg | 15 / 19 lb 6.8 / 8.6 kg | 24 / 32 lb 10.9 / 14.5 kg | 43 / 55 lb 19.5 / 24.9 kg | 64 / 78 lb 29 / 35.4 kg |
| 240 lb 108.9 kg | 15 / 19 lb 6.8 / 8.6 kg | 25 / 33 lb 11.3 / 15 kg | 44 / 56 lb 20 / 25.4 kg | 66 / 81 lb 29.9 / 36.7 kg |
How Your Incline Dumbbell Fly vs Cable Fly Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the incline dumbbell fly strength level
The standards use the sex-specific combined-load thresholds from the individual tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: 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 load without pound-for-pound scaling.
3. 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 your exact bodyweight: 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.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 incline dumbbell fly | Use combined-dumbbell estimated max and adjust targets with the two-thirds rule. |
| Rate the cable fly | Adjust cable fly targets 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 see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Incline Dumbbell Fly and Cable Fly Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the cable fly standard is higher; below zero means the incline dumbbell fly standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
7.2 → 13.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the cable fly standard minus the incline dumbbell fly standard. A plus sign means the cable fly standard is higher. A minus sign means the incline dumbbell fly standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +5 lb +2.2 kg | +10 lb +4.6 kg | +13 lb +5.9 kg | +16 lb +7.2 kg |
| 130 lb 59 kg | +5 lb +2.3 kg | +10 lb +4.6 kg | +13 lb +5.9 kg | +17 lb +7.7 kg |
| 140 lb 63.5 kg | +6 lb +2.7 kg | +11 lb +5 kg | +14 lb +6.3 kg | +18 lb +8.2 kg |
| 150 lb 68 kg | +6 lb +2.8 kg | +11 lb +5 kg | +14 lb +6.4 kg | +19 lb +8.6 kg |
| 160 lb 72.6 kg | +6 lb +2.7 kg | +12 lb +5.4 kg | +15 lb +6.8 kg | +19 lb +8.6 kg |
| 170 lb 77.1 kg | +7 lb +3.2 kg | +12 lb +5.4 kg | +16 lb +7.2 kg | +20 lb +9.1 kg |
| 180 lb 81.6 kg | +7 lb +3.2 kg | +13 lb +5.8 kg | +17 lb +7.7 kg | +22 lb +10 kg |
| 190 lb 86.2 kg | +7 lb +3.2 kg | +13 lb +5.9 kg | +17 lb +7.7 kg | +22 lb +10 kg |
| 200 lb 90.7 kg | +7 lb +3.2 kg | +13 lb +5.9 kg | +17 lb +7.7 kg | +22 lb +10 kg |
| 210 lb 95.3 kg | +7 lb +3.1 kg | +14 lb +6.4 kg | +18 lb +8.2 kg | +24 lb +10.9 kg |
| 220 lb 99.8 kg | +7 lb +3.2 kg | +14 lb +6.4 kg | +19 lb +8.7 kg | +24 lb +10.9 kg |
| 230 lb 104.3 kg | +8 lb +3.6 kg | +15 lb +6.8 kg | +19 lb +8.6 kg | +25 lb +11.3 kg |
| 240 lb 108.9 kg | +8 lb +3.6 kg | +16 lb +7.3 kg | +20 lb +9.1 kg | +26 lb +11.8 kg |
| 250 lb 113.4 kg | +9 lb +4.1 kg | +15 lb +6.8 kg | +21 lb +9.5 kg | +26 lb +11.8 kg |
| 260 lb 117.9 kg | +9 lb +4.1 kg | +16 lb +7.3 kg | +21 lb +9.5 kg | +27 lb +12.3 kg |
| 270 lb 122.5 kg | +9 lb +4.1 kg | +16 lb +7.3 kg | +21 lb +9.5 kg | +28 lb +12.7 kg |
| 280 lb 127 kg | +9 lb +4.1 kg | +17 lb +7.7 kg | +22 lb +10 kg | +29 lb +13.2 kg |
| 290 lb 131.5 kg | +9 lb +4.1 kg | +18 lb +8.2 kg | +23 lb +10.4 kg | +29 lb +13.2 kg |
| 300 lb 136.1 kg | +9 lb +4.1 kg | +17 lb +7.7 kg | +23 lb +10.4 kg | +29 lb +13.2 kg |
How Women’s Incline Dumbbell Fly and Cable Fly Standards Differ
What the women’s data shows:
The incline dumbbell fly and cable fly 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.
3.6 → 6.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the cable fly standard minus the incline dumbbell fly standard. A plus sign means the cable fly standard is higher. A minus sign means the incline dumbbell fly standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +3 lb +1.4 kg | +4 lb +1.8 kg | +7 lb +3.2 kg | +8 lb +3.6 kg |
| 110 lb 49.9 kg | +2 lb +0.9 kg | +5 lb +2.3 kg | +7 lb +3.2 kg | +9 lb +4.1 kg |
| 120 lb 54.4 kg | +3 lb +1.3 kg | +5 lb +2.2 kg | +7 lb +3.2 kg | +10 lb +4.5 kg |
| 130 lb 59 kg | +3 lb +1.4 kg | +6 lb +2.7 kg | +8 lb +3.6 kg | +10 lb +4.5 kg |
| 140 lb 63.5 kg | +2 lb +0.9 kg | +6 lb +2.7 kg | +8 lb +3.6 kg | +10 lb +4.5 kg |
| 150 lb 68 kg | +3 lb +1.4 kg | +6 lb +2.7 kg | +9 lb +4.1 kg | +11 lb +5 kg |
| 160 lb 72.6 kg | +4 lb +1.8 kg | +6 lb +2.7 kg | +10 lb +4.5 kg | +12 lb +5.4 kg |
| 170 lb 77.1 kg | +3 lb +1.4 kg | +6 lb +2.7 kg | +10 lb +4.5 kg | +12 lb +5.4 kg |
| 180 lb 81.6 kg | +4 lb +1.9 kg | +7 lb +3.1 kg | +10 lb +4.6 kg | +13 lb +5.9 kg |
| 190 lb 86.2 kg | +3 lb +1.4 kg | +7 lb +3.2 kg | +11 lb +5 kg | +13 lb +5.9 kg |
| 200 lb 90.7 kg | +4 lb +1.8 kg | +7 lb +3.2 kg | +11 lb +5 kg | +13 lb +5.9 kg |
| 210 lb 95.3 kg | +4 lb +1.8 kg | +7 lb +3.2 kg | +11 lb +5 kg | +14 lb +6.4 kg |
| 220 lb 99.8 kg | +4 lb +1.8 kg | +8 lb +3.7 kg | +12 lb +5.4 kg | +14 lb +6.4 kg |
| 230 lb 104.3 kg | +4 lb +1.8 kg | +8 lb +3.6 kg | +12 lb +5.4 kg | +14 lb +6.4 kg |
| 240 lb 108.9 kg | +4 lb +1.8 kg | +8 lb +3.7 kg | +12 lb +5.4 kg | +15 lb +6.8 kg |
Incline Dumbbell Fly and Cable Fly Exercises Used by This Calculator
This calculator uses a strict bilateral incline dumbbell fly and a strict bilateral cable fly. Do not enter per-hand or per-side load, presses, fly-press hybrids, flat or decline dumbbell flyes, changed pulley or bench setups, rebound, slamming, partial, unilateral, or assisted reps.
Enter combined load from two matched dumbbells
Use a consistent incline, stable shoulders and torso, a soft fixed elbow angle, and a controlled wide fly arc. Do not enter per-hand load, incline presses, fly-press hybrids, flat flyes, bounced, partial, unilateral, or assisted reps.
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.
Enter one recent incline dumbbell fly set and one recent cable fly set
Enter combined dumbbell load, total selected cable weight, and a whole number from 1 to 12 reps for each. Pounds and kilograms can be mixed. Use clean difficult bilateral sets with consistent setups, elbow angle, range, and symmetrical finish.
Related Tools
- Incline Dumbbell Fly — View the individual Incline Dumbbell Fly standards and next strength-level target.
- Cable Fly — View the individual Cable Fly standards and next strength-level target.
- Dumbbell Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Chest Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.