Cable Face Pull vs Dumbbell Lateral Raise Strength Standards
Compare your cable face pull and dumbbell lateral raise 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 Face Pull, enter the displayed machine or stack weight. For Dumbbell Lateral Raise, enter the weight of one dumbbell, not both combined. Use a strict, repeatable face pull set that follows the canonical setup, range, and lockout rules and a strict bilateral dumbbell lateral raise using matched dumbbells, a stable torso, shoulder-height range, and controlled repetitions. 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 Face Pull vs Dumbbell Lateral Raise Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the cable face pull and dumbbell lateral raise 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 face pull and dumbbell lateral raise.
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 Face Pull / Dumbbell Lateral Raise, 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 Face Pull vs Dumbbell Lateral Raise Standards
How to read the table: The first number is Cable Face Pull; the second is Dumbbell Lateral Raise. 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 | 17 / 11 lb 7.7 / 5 kg | 28 / 18 lb 12.7 / 8.2 kg | 43 / 28 lb 19.5 / 12.7 kg | 62 / 40 lb 28.1 / 18.1 kg |
| 130 lb 59 kg | 18 / 12 lb 8.2 / 5.4 kg | 30 / 19 lb 13.6 / 8.6 kg | 46 / 30 lb 20.9 / 13.6 kg | 65 / 43 lb 29.5 / 19.5 kg |
| 140 lb 63.5 kg | 19 / 12 lb 8.6 / 5.4 kg | 31 / 20 lb 14.1 / 9.1 kg | 48 / 31 lb 21.8 / 14.1 kg | 69 / 45 lb 31.3 / 20.4 kg |
| 150 lb 68 kg | 20 / 13 lb 9.1 / 5.9 kg | 32 / 21 lb 14.5 / 9.5 kg | 50 / 32 lb 22.7 / 14.5 kg | 72 / 47 lb 32.7 / 21.3 kg |
| 160 lb 72.6 kg | 21 / 13 lb 9.5 / 5.9 kg | 34 / 22 lb 15.4 / 10 kg | 53 / 34 lb 24 / 15.4 kg | 75 / 49 lb 34 / 22.2 kg |
| 170 lb 77.1 kg | 21 / 14 lb 9.5 / 6.4 kg | 35 / 23 lb 15.9 / 10.4 kg | 55 / 35 lb 24.9 / 15.9 kg | 78 / 51 lb 35.4 / 23.1 kg |
| 180 lb 81.6 kg | 22 / 14 lb 10 / 6.4 kg | 37 / 24 lb 16.8 / 10.9 kg | 57 / 37 lb 25.9 / 16.8 kg | 81 / 53 lb 36.7 / 24 kg |
| 190 lb 86.2 kg | 23 / 15 lb 10.4 / 6.8 kg | 38 / 25 lb 17.2 / 11.3 kg | 59 / 38 lb 26.8 / 17.2 kg | 84 / 55 lb 38.1 / 24.9 kg |
| 200 lb 90.7 kg | 24 / 16 lb 10.9 / 7.3 kg | 39 / 26 lb 17.7 / 11.8 kg | 61 / 39 lb 27.7 / 17.7 kg | 87 / 57 lb 39.5 / 25.9 kg |
| 210 lb 95.3 kg | 25 / 16 lb 11.3 / 7.3 kg | 41 / 27 lb 18.6 / 12.2 kg | 63 / 41 lb 28.6 / 18.6 kg | 90 / 59 lb 40.8 / 26.8 kg |
| 220 lb 99.8 kg | 25 / 17 lb 11.3 / 7.7 kg | 42 / 28 lb 19.1 / 12.7 kg | 65 / 42 lb 29.5 / 19.1 kg | 93 / 61 lb 42.2 / 27.7 kg |
| 230 lb 104.3 kg | 26 / 17 lb 11.8 / 7.7 kg | 43 / 28 lb 19.5 / 12.7 kg | 67 / 43 lb 30.4 / 19.5 kg | 95 / 62 lb 43.1 / 28.1 kg |
| 240 lb 108.9 kg | 27 / 18 lb 12.2 / 8.2 kg | 44 / 29 lb 20 / 13.2 kg | 69 / 44 lb 31.3 / 20 kg | 98 / 64 lb 44.5 / 29 kg |
| 250 lb 113.4 kg | 28 / 18 lb 12.7 / 8.2 kg | 46 / 30 lb 20.9 / 13.6 kg | 71 / 46 lb 32.2 / 20.9 kg | 101 / 66 lb 45.8 / 29.9 kg |
| 260 lb 117.9 kg | 28 / 18 lb 12.7 / 8.2 kg | 47 / 31 lb 21.3 / 14.1 kg | 73 / 47 lb 33.1 / 21.3 kg | 104 / 68 lb 47.2 / 30.8 kg |
| 270 lb 122.5 kg | 29 / 19 lb 13.2 / 8.6 kg | 48 / 32 lb 21.8 / 14.5 kg | 75 / 48 lb 34 / 21.8 kg | 106 / 70 lb 48.1 / 31.8 kg |
| 280 lb 127 kg | 30 / 19 lb 13.6 / 8.6 kg | 49 / 32 lb 22.2 / 14.5 kg | 76 / 49 lb 34.5 / 22.2 kg | 109 / 71 lb 49.4 / 32.2 kg |
| 290 lb 131.5 kg | 30 / 20 lb 13.6 / 9.1 kg | 50 / 33 lb 22.7 / 15 kg | 78 / 50 lb 35.4 / 22.7 kg | 111 / 73 lb 50.3 / 33.1 kg |
| 300 lb 136.1 kg | 31 / 20 lb 14.1 / 9.1 kg | 52 / 34 lb 23.6 / 15.4 kg | 80 / 52 lb 36.3 / 23.6 kg | 114 / 75 lb 51.7 / 34 kg |
Women’s Cable Face Pull vs Dumbbell Lateral Raise Standards
How to read the table: The first number is Cable Face Pull; the second is Dumbbell Lateral Raise. 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 / 7 lb 3.6 / 3.2 kg | 14 / 11 lb 6.4 / 5 kg | 23 / 18 lb 10.4 / 8.2 kg | 34 / 25 lb 15.4 / 11.3 kg |
| 110 lb 49.9 kg | 9 / 7 lb 4.1 / 3.2 kg | 15 / 12 lb 6.8 / 5.4 kg | 24 / 19 lb 10.9 / 8.6 kg | 36 / 27 lb 16.3 / 12.2 kg |
| 120 lb 54.4 kg | 9 / 8 lb 4.1 / 3.6 kg | 16 / 13 lb 7.3 / 5.9 kg | 26 / 20 lb 11.8 / 9.1 kg | 38 / 28 lb 17.2 / 12.7 kg |
| 130 lb 59 kg | 10 / 8 lb 4.5 / 3.6 kg | 16 / 14 lb 7.3 / 6.4 kg | 27 / 21 lb 12.2 / 9.5 kg | 40 / 30 lb 18.1 / 13.6 kg |
| 140 lb 63.5 kg | 11 / 9 lb 5 / 4.1 kg | 17 / 14 lb 7.7 / 6.4 kg | 29 / 22 lb 13.2 / 10 kg | 42 / 32 lb 19.1 / 14.5 kg |
| 150 lb 68 kg | 11 / 9 lb 5 / 4.1 kg | 18 / 15 lb 8.2 / 6.8 kg | 30 / 23 lb 13.6 / 10.4 kg | 44 / 33 lb 20 / 15 kg |
| 160 lb 72.6 kg | 11 / 9 lb 5 / 4.1 kg | 19 / 16 lb 8.6 / 7.3 kg | 31 / 24 lb 14.1 / 10.9 kg | 46 / 34 lb 20.9 / 15.4 kg |
| 170 lb 77.1 kg | 12 / 10 lb 5.4 / 4.5 kg | 20 / 16 lb 9.1 / 7.3 kg | 33 / 25 lb 15 / 11.3 kg | 48 / 36 lb 21.8 / 16.3 kg |
| 180 lb 81.6 kg | 12 / 10 lb 5.4 / 4.5 kg | 20 / 17 lb 9.1 / 7.7 kg | 34 / 26 lb 15.4 / 11.8 kg | 50 / 37 lb 22.7 / 16.8 kg |
| 190 lb 86.2 kg | 13 / 11 lb 5.9 / 5 kg | 21 / 18 lb 9.5 / 8.2 kg | 35 / 27 lb 15.9 / 12.2 kg | 52 / 39 lb 23.6 / 17.7 kg |
| 200 lb 90.7 kg | 13 / 11 lb 5.9 / 5 kg | 22 / 18 lb 10 / 8.2 kg | 36 / 28 lb 16.3 / 12.7 kg | 53 / 40 lb 24 / 18.1 kg |
| 210 lb 95.3 kg | 14 / 11 lb 6.4 / 5 kg | 23 / 19 lb 10.4 / 8.6 kg | 38 / 29 lb 17.2 / 13.2 kg | 55 / 41 lb 24.9 / 18.6 kg |
| 220 lb 99.8 kg | 14 / 12 lb 6.4 / 5.4 kg | 23 / 19 lb 10.4 / 8.6 kg | 39 / 30 lb 17.7 / 13.6 kg | 57 / 43 lb 25.9 / 19.5 kg |
| 230 lb 104.3 kg | 15 / 12 lb 6.8 / 5.4 kg | 24 / 20 lb 10.9 / 9.1 kg | 40 / 31 lb 18.1 / 14.1 kg | 59 / 44 lb 26.8 / 20 kg |
| 240 lb 108.9 kg | 15 / 12 lb 6.8 / 5.4 kg | 25 / 21 lb 11.3 / 9.5 kg | 41 / 31 lb 18.6 / 14.1 kg | 60 / 45 lb 27.2 / 20.4 kg |
How Your Cable Face Pull vs Dumbbell Lateral Raise 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 face pull strength level
The standards use the sex-specific targets from the individual Face Pull 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 lateral raise strength level
The standards use the sex-specific strength levels from the individual Dumbbell Lateral Raise 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 face pull | Adjust face pull targets to exact bodyweight with the two-thirds rule. |
| Rate the dumbbell lateral raise | Adjust dumbbell lateral raise targets to exact bodyweight with the two-thirds rule while preserving the per-dumbbell load convention. |
| 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 Face Pull and Dumbbell Lateral Raise 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 lateral raise standard is higher; below zero means the cable face pull 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.
10 → 17.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell lateral raise standard minus the cable face pull standard. A plus sign means the dumbbell lateral raise standard is higher. A minus sign means the cable face pull standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −6 lb −2.7 kg | −10 lb −4.5 kg | −15 lb −6.8 kg | −22 lb −10 kg |
| 130 lb 59 kg | −6 lb −2.8 kg | −11 lb −5 kg | −16 lb −7.3 kg | −22 lb −10 kg |
| 140 lb 63.5 kg | −7 lb −3.2 kg | −11 lb −5 kg | −17 lb −7.7 kg | −24 lb −10.9 kg |
| 150 lb 68 kg | −7 lb −3.2 kg | −11 lb −5 kg | −18 lb −8.2 kg | −25 lb −11.4 kg |
| 160 lb 72.6 kg | −8 lb −3.6 kg | −12 lb −5.4 kg | −19 lb −8.6 kg | −26 lb −11.8 kg |
| 170 lb 77.1 kg | −7 lb −3.1 kg | −12 lb −5.5 kg | −20 lb −9 kg | −27 lb −12.3 kg |
| 180 lb 81.6 kg | −8 lb −3.6 kg | −13 lb −5.9 kg | −20 lb −9.1 kg | −28 lb −12.7 kg |
| 190 lb 86.2 kg | −8 lb −3.6 kg | −13 lb −5.9 kg | −21 lb −9.6 kg | −29 lb −13.2 kg |
| 200 lb 90.7 kg | −8 lb −3.6 kg | −13 lb −5.9 kg | −22 lb −10 kg | −30 lb −13.6 kg |
| 210 lb 95.3 kg | −9 lb −4 kg | −14 lb −6.4 kg | −22 lb −10 kg | −31 lb −14 kg |
| 220 lb 99.8 kg | −8 lb −3.6 kg | −14 lb −6.4 kg | −23 lb −10.4 kg | −32 lb −14.5 kg |
| 230 lb 104.3 kg | −9 lb −4.1 kg | −15 lb −6.8 kg | −24 lb −10.9 kg | −33 lb −15 kg |
| 240 lb 108.9 kg | −9 lb −4 kg | −15 lb −6.8 kg | −25 lb −11.3 kg | −34 lb −15.5 kg |
| 250 lb 113.4 kg | −10 lb −4.5 kg | −16 lb −7.3 kg | −25 lb −11.3 kg | −35 lb −15.9 kg |
| 260 lb 117.9 kg | −10 lb −4.5 kg | −16 lb −7.2 kg | −26 lb −11.8 kg | −36 lb −16.4 kg |
| 270 lb 122.5 kg | −10 lb −4.6 kg | −16 lb −7.3 kg | −27 lb −12.2 kg | −36 lb −16.3 kg |
| 280 lb 127 kg | −11 lb −5 kg | −17 lb −7.7 kg | −27 lb −12.3 kg | −38 lb −17.2 kg |
| 290 lb 131.5 kg | −10 lb −4.5 kg | −17 lb −7.7 kg | −28 lb −12.7 kg | −38 lb −17.2 kg |
| 300 lb 136.1 kg | −11 lb −5 kg | −18 lb −8.2 kg | −28 lb −12.7 kg | −39 lb −17.7 kg |
How Women’s Cable Face Pull and Dumbbell Lateral Raise Standards Differ
What the women’s data shows:
The cable face pull and dumbbell lateral raise 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.
4.1 → 6.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell lateral raise standard minus the cable face pull standard. A plus sign means the dumbbell lateral raise standard is higher. A minus sign means the cable face pull standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −1 lb −0.4 kg | −3 lb −1.4 kg | −5 lb −2.2 kg | −9 lb −4.1 kg |
| 110 lb 49.9 kg | −2 lb −0.9 kg | −3 lb −1.4 kg | −5 lb −2.3 kg | −9 lb −4.1 kg |
| 120 lb 54.4 kg | −1 lb −0.5 kg | −3 lb −1.4 kg | −6 lb −2.7 kg | −10 lb −4.5 kg |
| 130 lb 59 kg | −2 lb −0.9 kg | −2 lb −0.9 kg | −6 lb −2.7 kg | −10 lb −4.5 kg |
| 140 lb 63.5 kg | −2 lb −0.9 kg | −3 lb −1.3 kg | −7 lb −3.2 kg | −10 lb −4.6 kg |
| 150 lb 68 kg | −2 lb −0.9 kg | −3 lb −1.4 kg | −7 lb −3.2 kg | −11 lb −5 kg |
| 160 lb 72.6 kg | −2 lb −0.9 kg | −3 lb −1.3 kg | −7 lb −3.2 kg | −12 lb −5.5 kg |
| 170 lb 77.1 kg | −2 lb −0.9 kg | −4 lb −1.8 kg | −8 lb −3.7 kg | −12 lb −5.5 kg |
| 180 lb 81.6 kg | −2 lb −0.9 kg | −3 lb −1.4 kg | −8 lb −3.6 kg | −13 lb −5.9 kg |
| 190 lb 86.2 kg | −2 lb −0.9 kg | −3 lb −1.3 kg | −8 lb −3.7 kg | −13 lb −5.9 kg |
| 200 lb 90.7 kg | −2 lb −0.9 kg | −4 lb −1.8 kg | −8 lb −3.6 kg | −13 lb −5.9 kg |
| 210 lb 95.3 kg | −3 lb −1.4 kg | −4 lb −1.8 kg | −9 lb −4 kg | −14 lb −6.3 kg |
| 220 lb 99.8 kg | −2 lb −1 kg | −4 lb −1.8 kg | −9 lb −4.1 kg | −14 lb −6.4 kg |
| 230 lb 104.3 kg | −3 lb −1.4 kg | −4 lb −1.8 kg | −9 lb −4 kg | −15 lb −6.8 kg |
| 240 lb 108.9 kg | −3 lb −1.4 kg | −4 lb −1.8 kg | −10 lb −4.5 kg | −15 lb −6.8 kg |
Cable Face Pull and Dumbbell Lateral Raise Exercises Used by This Calculator
This calculator uses a strict face pull and a strict dumbbell lateral raise. Use a strict rope cable face pull and a strict bilateral dumbbell lateral raise under each tool’s attachment, posture, range, load, and finish rules. Do not substitute rows, reverse flyes, shrugs, curls, high pulls, upright rows, torso-swing reps, partial reps, stack-bounced reps, or assisted reps.
Use a strict, repeatable Face Pull
Use a strict, repeatable Face Pull set through the full canonical range of motion. Enter displayed machine or stack weight. Keep the same equipment and setup when retesting.
Enter one dumbbell and raise without momentum
Enter the weight of one dumbbell, not the combined weight of both. Use matched dumbbells with a stable seated or standing torso. Raise the upper arms to shoulder-height range and lower under control. Do not count torso swing, hip drive, knee dip, leg drive, excessive shrugging, upright-row mechanics, partial reps, or uncontrolled drops.
Enter one recent Cable Face Pull set and one recent Dumbbell Lateral Raise set
Enter displayed cable resistance for Face Pull and one dumbbell’s weight for Dumbbell Lateral Raise, plus strict reps for each. Use whole numbers from 1 to 12; pounds and kilograms can be mixed.
Related Tools
- Face Pull — View the individual Cable Face Pull standards and next strength-level target.
- Dumbbell Lateral Raise — View the individual Dumbbell Lateral Raise standards and next strength-level target.
- Dumbbell Reverse Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Reverse Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Seated Cable Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Lateral Raise — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.