Cable Fly vs Dumbbell Fly Strength Standards
Compare your cable fly and dumbbell 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.
For Cable Fly, enter displayed machine or stack weight. For Dumbbell Fly, enter the combined weight of both matching dumbbells. Use a strict, repeatable cable fly set that follows the canonical setup, range, and lockout rules and a strict, repeatable dumbbell fly set that follows the canonical setup, range, and lockout rules. 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.
Cable Fly vs Dumbbell Fly Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the cable fly and dumbbell 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 cable fly and dumbbell 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 Cable Fly / Dumbbell 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 Cable Fly vs Dumbbell Fly Standards
How to read the table: The first number is Cable Fly; the second is Dumbbell 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 | 25 / 22 lb 11.3 / 10 kg | 42 / 36 lb 19.1 / 16.3 kg | 66 / 59 lb 29.9 / 26.8 kg | 92 / 84 lb 41.7 / 38.1 kg |
| 130 lb 59 kg | 26 / 23 lb 11.8 / 10.4 kg | 44 / 38 lb 20 / 17.2 kg | 69 / 62 lb 31.3 / 28.1 kg | 97 / 89 lb 44 / 40.4 kg |
| 140 lb 63.5 kg | 28 / 24 lb 12.7 / 10.9 kg | 47 / 40 lb 21.3 / 18.1 kg | 73 / 65 lb 33.1 / 29.5 kg | 102 / 93 lb 46.3 / 42.2 kg |
| 150 lb 68 kg | 29 / 26 lb 13.2 / 11.8 kg | 49 / 42 lb 22.2 / 19.1 kg | 76 / 68 lb 34.5 / 30.8 kg | 107 / 97 lb 48.5 / 44 kg |
| 160 lb 72.6 kg | 30 / 27 lb 13.6 / 12.2 kg | 51 / 44 lb 23.1 / 20 kg | 79 / 71 lb 35.8 / 32.2 kg | 111 / 102 lb 50.3 / 46.3 kg |
| 170 lb 77.1 kg | 32 / 28 lb 14.5 / 12.7 kg | 53 / 45 lb 24 / 20.4 kg | 83 / 74 lb 37.6 / 33.6 kg | 116 / 106 lb 52.6 / 48.1 kg |
| 180 lb 81.6 kg | 33 / 29 lb 15 / 13.2 kg | 55 / 47 lb 24.9 / 21.3 kg | 86 / 77 lb 39 / 34.9 kg | 121 / 110 lb 54.9 / 49.9 kg |
| 190 lb 86.2 kg | 34 / 30 lb 15.4 / 13.6 kg | 57 / 49 lb 25.9 / 22.2 kg | 89 / 80 lb 40.4 / 36.3 kg | 125 / 114 lb 56.7 / 51.7 kg |
| 200 lb 90.7 kg | 35 / 31 lb 15.9 / 14.1 kg | 59 / 51 lb 26.8 / 23.1 kg | 92 / 83 lb 41.7 / 37.6 kg | 129 / 118 lb 58.5 / 53.5 kg |
| 210 lb 95.3 kg | 36 / 32 lb 16.3 / 14.5 kg | 61 / 52 lb 27.7 / 23.6 kg | 95 / 86 lb 43.1 / 39 kg | 134 / 122 lb 60.8 / 55.3 kg |
| 220 lb 99.8 kg | 37 / 33 lb 16.8 / 15 kg | 63 / 54 lb 28.6 / 24.5 kg | 98 / 88 lb 44.5 / 39.9 kg | 138 / 126 lb 62.6 / 57.2 kg |
| 230 lb 104.3 kg | 39 / 34 lb 17.7 / 15.4 kg | 65 / 56 lb 29.5 / 25.4 kg | 101 / 91 lb 45.8 / 41.3 kg | 142 / 129 lb 64.4 / 58.5 kg |
| 240 lb 108.9 kg | 40 / 35 lb 18.1 / 15.9 kg | 67 / 57 lb 30.4 / 25.9 kg | 104 / 93 lb 47.2 / 42.2 kg | 146 / 133 lb 66.2 / 60.3 kg |
| 250 lb 113.4 kg | 41 / 36 lb 18.6 / 16.3 kg | 68 / 59 lb 30.8 / 26.8 kg | 107 / 96 lb 48.5 / 43.5 kg | 150 / 137 lb 68 / 62.1 kg |
| 260 lb 117.9 kg | 42 / 37 lb 19.1 / 16.8 kg | 70 / 60 lb 31.8 / 27.2 kg | 110 / 99 lb 49.9 / 44.9 kg | 154 / 141 lb 69.9 / 64 kg |
| 270 lb 122.5 kg | 43 / 38 lb 19.5 / 17.2 kg | 72 / 62 lb 32.7 / 28.1 kg | 112 / 101 lb 50.8 / 45.8 kg | 158 / 144 lb 71.7 / 65.3 kg |
| 280 lb 127 kg | 44 / 39 lb 20 / 17.7 kg | 74 / 63 lb 33.6 / 28.6 kg | 115 / 104 lb 52.2 / 47.2 kg | 162 / 148 lb 73.5 / 67.1 kg |
| 290 lb 131.5 kg | 45 / 40 lb 20.4 / 18.1 kg | 76 / 65 lb 34.5 / 29.5 kg | 118 / 106 lb 53.5 / 48.1 kg | 166 / 151 lb 75.3 / 68.5 kg |
| 300 lb 136.1 kg | 46 / 41 lb 20.9 / 18.6 kg | 77 / 66 lb 34.9 / 29.9 kg | 121 / 108 lb 54.9 / 49 kg | 169 / 155 lb 76.7 / 70.3 kg |
Women’s Cable Fly vs Dumbbell Fly Standards
How to read the table: The first number is Cable Fly; the second is Dumbbell 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 | 11 / 9 lb 5 / 4.1 kg | 18 / 16 lb 8.2 / 7.3 kg | 31 / 27 lb 14.1 / 12.2 kg | 45 / 41 lb 20.4 / 18.6 kg |
| 110 lb 49.9 kg | 11 / 10 lb 5 / 4.5 kg | 20 / 17 lb 9.1 / 7.7 kg | 33 / 29 lb 15 / 13.2 kg | 48 / 44 lb 21.8 / 20 kg |
| 120 lb 54.4 kg | 12 / 10 lb 5.4 / 4.5 kg | 21 / 18 lb 9.5 / 8.2 kg | 35 / 31 lb 15.9 / 14.1 kg | 51 / 47 lb 23.1 / 21.3 kg |
| 130 lb 59 kg | 13 / 11 lb 5.9 / 5 kg | 22 / 19 lb 10 / 8.6 kg | 37 / 33 lb 16.8 / 15 kg | 54 / 49 lb 24.5 / 22.2 kg |
| 140 lb 63.5 kg | 13 / 11 lb 5.9 / 5 kg | 23 / 20 lb 10.4 / 9.1 kg | 39 / 34 lb 17.7 / 15.4 kg | 56 / 52 lb 25.4 / 23.6 kg |
| 150 lb 68 kg | 14 / 12 lb 6.4 / 5.4 kg | 24 / 21 lb 10.9 / 9.5 kg | 41 / 36 lb 18.6 / 16.3 kg | 59 / 54 lb 26.8 / 24.5 kg |
| 160 lb 72.6 kg | 15 / 13 lb 6.8 / 5.9 kg | 25 / 22 lb 11.3 / 10 kg | 43 / 38 lb 19.5 / 17.2 kg | 62 / 56 lb 28.1 / 25.4 kg |
| 170 lb 77.1 kg | 15 / 13 lb 6.8 / 5.9 kg | 26 / 23 lb 11.8 / 10.4 kg | 45 / 39 lb 20.4 / 17.7 kg | 64 / 59 lb 29 / 26.8 kg |
| 180 lb 81.6 kg | 16 / 14 lb 7.3 / 6.4 kg | 27 / 24 lb 12.2 / 10.9 kg | 46 / 41 lb 20.9 / 18.6 kg | 67 / 61 lb 30.4 / 27.7 kg |
| 190 lb 86.2 kg | 16 / 14 lb 7.3 / 6.4 kg | 28 / 25 lb 12.7 / 11.3 kg | 48 / 42 lb 21.8 / 19.1 kg | 69 / 63 lb 31.3 / 28.6 kg |
| 200 lb 90.7 kg | 17 / 15 lb 7.7 / 6.8 kg | 29 / 25 lb 13.2 / 11.3 kg | 50 / 44 lb 22.7 / 20 kg | 71 / 65 lb 32.2 / 29.5 kg |
| 210 lb 95.3 kg | 18 / 15 lb 8.2 / 6.8 kg | 30 / 26 lb 13.6 / 11.8 kg | 51 / 45 lb 23.1 / 20.4 kg | 74 / 68 lb 33.6 / 30.8 kg |
| 220 lb 99.8 kg | 18 / 15 lb 8.2 / 6.8 kg | 31 / 27 lb 14.1 / 12.2 kg | 53 / 46 lb 24 / 20.9 kg | 76 / 70 lb 34.5 / 31.8 kg |
| 230 lb 104.3 kg | 19 / 16 lb 8.6 / 7.3 kg | 32 / 28 lb 14.5 / 12.7 kg | 55 / 48 lb 24.9 / 21.8 kg | 78 / 72 lb 35.4 / 32.7 kg |
| 240 lb 108.9 kg | 19 / 16 lb 8.6 / 7.3 kg | 33 / 29 lb 15 / 13.2 kg | 56 / 49 lb 25.4 / 22.2 kg | 81 / 74 lb 36.7 / 33.6 kg |
How Your Cable Fly vs Dumbbell 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 cable fly strength level
The standards use the sex-specific targets from the individual Cable Fly 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 heavier lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the dumbbell fly strength level
The standards use the sex-specific targets from the individual Dumbbell Fly 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 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 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 cable fly | Adjust cable fly targets to exact bodyweight with the two-thirds rule. |
| Rate the dumbbell fly | Adjust dumbbell fly 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 see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Cable Fly and Dumbbell 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 dumbbell fly standard is higher; below zero means the cable 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 cable fly and dumbbell fly standards are within 3 lb at 120 lb, 130 lb, 150 lb, and 160 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
3.6 → 6.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell fly standard minus the cable fly standard. A plus sign means the dumbbell fly standard is higher. A minus sign means the cable fly standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −3 lb −1.3 kg | −6 lb −2.8 kg | −7 lb −3.1 kg | −8 lb −3.6 kg |
| 130 lb 59 kg | −3 lb −1.4 kg | −6 lb −2.8 kg | −7 lb −3.2 kg | −8 lb −3.6 kg |
| 140 lb 63.5 kg | −4 lb −1.8 kg | −7 lb −3.2 kg | −8 lb −3.6 kg | −9 lb −4.1 kg |
| 150 lb 68 kg | −3 lb −1.4 kg | −7 lb −3.1 kg | −8 lb −3.7 kg | −10 lb −4.5 kg |
| 160 lb 72.6 kg | −3 lb −1.4 kg | −7 lb −3.1 kg | −8 lb −3.6 kg | −9 lb −4 kg |
| 170 lb 77.1 kg | −4 lb −1.8 kg | −8 lb −3.6 kg | −9 lb −4 kg | −10 lb −4.5 kg |
| 180 lb 81.6 kg | −4 lb −1.8 kg | −8 lb −3.6 kg | −9 lb −4.1 kg | −11 lb −5 kg |
| 190 lb 86.2 kg | −4 lb −1.8 kg | −8 lb −3.7 kg | −9 lb −4.1 kg | −11 lb −5 kg |
| 200 lb 90.7 kg | −4 lb −1.8 kg | −8 lb −3.7 kg | −9 lb −4.1 kg | −11 lb −5 kg |
| 210 lb 95.3 kg | −4 lb −1.8 kg | −9 lb −4.1 kg | −9 lb −4.1 kg | −12 lb −5.5 kg |
| 220 lb 99.8 kg | −4 lb −1.8 kg | −9 lb −4.1 kg | −10 lb −4.6 kg | −12 lb −5.4 kg |
| 230 lb 104.3 kg | −5 lb −2.3 kg | −9 lb −4.1 kg | −10 lb −4.5 kg | −13 lb −5.9 kg |
| 240 lb 108.9 kg | −5 lb −2.2 kg | −10 lb −4.5 kg | −11 lb −5 kg | −13 lb −5.9 kg |
| 250 lb 113.4 kg | −5 lb −2.3 kg | −9 lb −4 kg | −11 lb −5 kg | −13 lb −5.9 kg |
| 260 lb 117.9 kg | −5 lb −2.3 kg | −10 lb −4.6 kg | −11 lb −5 kg | −13 lb −5.9 kg |
| 270 lb 122.5 kg | −5 lb −2.3 kg | −10 lb −4.6 kg | −11 lb −5 kg | −14 lb −6.4 kg |
| 280 lb 127 kg | −5 lb −2.3 kg | −11 lb −5 kg | −11 lb −5 kg | −14 lb −6.4 kg |
| 290 lb 131.5 kg | −5 lb −2.3 kg | −11 lb −5 kg | −12 lb −5.4 kg | −15 lb −6.8 kg |
| 300 lb 136.1 kg | −5 lb −2.3 kg | −11 lb −5 kg | −13 lb −5.9 kg | −14 lb −6.4 kg |
How Women’s Cable Fly and Dumbbell Fly Standards Differ
What the women’s data shows:
The cable fly and dumbbell fly standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
1.8 → 3.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell fly standard minus the cable fly standard. A plus sign means the dumbbell fly standard is higher. A minus sign means the cable fly standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −2 lb −0.9 kg | −2 lb −0.9 kg | −4 lb −1.9 kg | −4 lb −1.8 kg |
| 110 lb 49.9 kg | −1 lb −0.5 kg | −3 lb −1.4 kg | −4 lb −1.8 kg | −4 lb −1.8 kg |
| 120 lb 54.4 kg | −2 lb −0.9 kg | −3 lb −1.3 kg | −4 lb −1.8 kg | −4 lb −1.8 kg |
| 130 lb 59 kg | −2 lb −0.9 kg | −3 lb −1.4 kg | −4 lb −1.8 kg | −5 lb −2.3 kg |
| 140 lb 63.5 kg | −2 lb −0.9 kg | −3 lb −1.3 kg | −5 lb −2.3 kg | −4 lb −1.8 kg |
| 150 lb 68 kg | −2 lb −1 kg | −3 lb −1.4 kg | −5 lb −2.3 kg | −5 lb −2.3 kg |
| 160 lb 72.6 kg | −2 lb −0.9 kg | −3 lb −1.3 kg | −5 lb −2.3 kg | −6 lb −2.7 kg |
| 170 lb 77.1 kg | −2 lb −0.9 kg | −3 lb −1.4 kg | −6 lb −2.7 kg | −5 lb −2.2 kg |
| 180 lb 81.6 kg | −2 lb −0.9 kg | −3 lb −1.3 kg | −5 lb −2.3 kg | −6 lb −2.7 kg |
| 190 lb 86.2 kg | −2 lb −0.9 kg | −3 lb −1.4 kg | −6 lb −2.7 kg | −6 lb −2.7 kg |
| 200 lb 90.7 kg | −2 lb −0.9 kg | −4 lb −1.9 kg | −6 lb −2.7 kg | −6 lb −2.7 kg |
| 210 lb 95.3 kg | −3 lb −1.4 kg | −4 lb −1.8 kg | −6 lb −2.7 kg | −6 lb −2.8 kg |
| 220 lb 99.8 kg | −3 lb −1.4 kg | −4 lb −1.9 kg | −7 lb −3.1 kg | −6 lb −2.7 kg |
| 230 lb 104.3 kg | −3 lb −1.3 kg | −4 lb −1.8 kg | −7 lb −3.1 kg | −6 lb −2.7 kg |
| 240 lb 108.9 kg | −3 lb −1.3 kg | −4 lb −1.8 kg | −7 lb −3.2 kg | −7 lb −3.1 kg |
Cable Fly and Dumbbell Fly Exercises Used by This Calculator
This calculator uses a strict cable fly and a strict dumbbell fly. Use a strict cable fly and a strict flat-bench dumbbell fly. Do not substitute cable crossovers with a changed pulley path, machine chest flyes, presses, reverse flyes, partial reps, bounced reps, bridged reps, or momentum-assisted reps.
Use a strict, repeatable Cable Fly
Use a strict, repeatable Cable Fly set through the full canonical range of motion. Enter displayed machine or stack weight. Keep the same equipment and setup when retesting.
Use a strict, repeatable Dumbbell Fly
Enter the combined weight of both matching dumbbells, not one dumbbell. Use a flat bench, start above the chest with the arms nearly extended, keep the shoulders stable and feet planted without bridging, preserve the elbow angle, and lower both dumbbells through a controlled wide arc to chest level. Keep the same equipment and setup when retesting.
Enter one recent Cable Fly set and one recent Dumbbell Fly set
Enter displayed cable-machine weight for the cable fly and combined two-dumbbell weight for the dumbbell fly, plus a whole number from 1 to 12 strict repetitions for each. Pounds and kilograms can be mixed.
Related Tools
- Cable Fly — View the individual Cable Fly standards and next strength-level target.
- Dumbbell Fly — View the individual Dumbbell Fly standards and next strength-level target.
- Machine Chest Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Reverse Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.