Chest Supported Row vs Machine Reverse Fly Strength Standards
Compare your chest supported row and machine reverse 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 the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a bilateral chest-supported machine or T-bar row with the torso fully supported, full arm extension, lower-chest or upper-abdomen finish, and controlled return and a strict dedicated reverse-fly-machine set with stable chest support, symmetrical full range, and controlled return. 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.
Chest Supported Row vs Machine Reverse Fly Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the chest supported row and machine reverse 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 chest supported row and machine reverse 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 Chest Supported Row / Machine Reverse 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 Chest Supported Row vs Machine Reverse Fly Standards
How to read the table: The first number is Chest Supported Row; the second is Machine Reverse 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 | 77 / 22 lb 34.9 / 10 kg | 104 / 36 lb 47.2 / 16.3 kg | 140 / 56 lb 63.5 / 25.4 kg | 179 / 78 lb 81.2 / 35.4 kg |
| 130 lb 59 kg | 82 / 23 lb 37.2 / 10.4 kg | 109 / 38 lb 49.4 / 17.2 kg | 148 / 59 lb 67.1 / 26.8 kg | 189 / 82 lb 85.7 / 37.2 kg |
| 140 lb 63.5 kg | 86 / 24 lb 39 / 10.9 kg | 115 / 40 lb 52.2 / 18.1 kg | 155 / 62 lb 70.3 / 28.1 kg | 198 / 86 lb 89.8 / 39 kg |
| 150 lb 68 kg | 90 / 26 lb 40.8 / 11.8 kg | 120 / 42 lb 54.4 / 19.1 kg | 162 / 65 lb 73.5 / 29.5 kg | 208 / 91 lb 94.3 / 41.3 kg |
| 160 lb 72.6 kg | 94 / 27 lb 42.6 / 12.2 kg | 126 / 44 lb 57.2 / 20 kg | 169 / 68 lb 76.7 / 30.8 kg | 217 / 95 lb 98.4 / 43.1 kg |
| 170 lb 77.1 kg | 97 / 28 lb 44 / 12.7 kg | 131 / 45 lb 59.4 / 20.4 kg | 176 / 71 lb 79.8 / 32.2 kg | 226 / 98 lb 102.5 / 44.5 kg |
| 180 lb 81.6 kg | 101 / 29 lb 45.8 / 13.2 kg | 136 / 47 lb 61.7 / 21.3 kg | 183 / 73 lb 83 / 33.1 kg | 234 / 102 lb 106.1 / 46.3 kg |
| 190 lb 86.2 kg | 105 / 30 lb 47.6 / 13.6 kg | 141 / 49 lb 64 / 22.2 kg | 190 / 76 lb 86.2 / 34.5 kg | 243 / 106 lb 110.2 / 48.1 kg |
| 200 lb 90.7 kg | 109 / 31 lb 49.4 / 14.1 kg | 146 / 51 lb 66.2 / 23.1 kg | 197 / 79 lb 89.4 / 35.8 kg | 251 / 110 lb 113.9 / 49.9 kg |
| 210 lb 95.3 kg | 112 / 32 lb 50.8 / 14.5 kg | 151 / 52 lb 68.5 / 23.6 kg | 203 / 81 lb 92.1 / 36.7 kg | 260 / 113 lb 117.9 / 51.3 kg |
| 220 lb 99.8 kg | 116 / 33 lb 52.6 / 15 kg | 155 / 54 lb 70.3 / 24.5 kg | 210 / 84 lb 95.3 / 38.1 kg | 268 / 117 lb 121.6 / 53.1 kg |
| 230 lb 104.3 kg | 119 / 34 lb 54 / 15.4 kg | 160 / 56 lb 72.6 / 25.4 kg | 216 / 86 lb 98 / 39 kg | 276 / 120 lb 125.2 / 54.4 kg |
| 240 lb 108.9 kg | 123 / 35 lb 55.8 / 15.9 kg | 165 / 57 lb 74.8 / 25.9 kg | 222 / 89 lb 100.7 / 40.4 kg | 284 / 124 lb 128.8 / 56.2 kg |
| 250 lb 113.4 kg | 126 / 36 lb 57.2 / 16.3 kg | 169 / 59 lb 76.7 / 26.8 kg | 228 / 91 lb 103.4 / 41.3 kg | 292 / 127 lb 132.4 / 57.6 kg |
| 260 lb 117.9 kg | 129 / 37 lb 58.5 / 16.8 kg | 174 / 60 lb 78.9 / 27.2 kg | 234 / 94 lb 106.1 / 42.6 kg | 300 / 131 lb 136.1 / 59.4 kg |
| 270 lb 122.5 kg | 133 / 38 lb 60.3 / 17.2 kg | 178 / 62 lb 80.7 / 28.1 kg | 240 / 96 lb 108.9 / 43.5 kg | 307 / 134 lb 139.3 / 60.8 kg |
| 280 lb 127 kg | 136 / 39 lb 61.7 / 17.7 kg | 183 / 63 lb 83 / 28.6 kg | 246 / 98 lb 111.6 / 44.5 kg | 315 / 137 lb 142.9 / 62.1 kg |
| 290 lb 131.5 kg | 139 / 40 lb 63 / 18.1 kg | 187 / 65 lb 84.8 / 29.5 kg | 252 / 101 lb 114.3 / 45.8 kg | 322 / 141 lb 146.1 / 64 kg |
| 300 lb 136.1 kg | 142 / 41 lb 64.4 / 18.6 kg | 191 / 66 lb 86.6 / 29.9 kg | 258 / 103 lb 117 / 46.7 kg | 329 / 144 lb 149.2 / 65.3 kg |
Women’s Chest Supported Row vs Machine Reverse Fly Standards
How to read the table: The first number is Chest Supported Row; the second is Machine Reverse 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 | 53 / 9 lb 24 / 4.1 kg | 72 / 16 lb 32.7 / 7.3 kg | 98 / 27 lb 44.5 / 12.2 kg | 124 / 39 lb 56.2 / 17.7 kg |
| 110 lb 49.9 kg | 56 / 10 lb 25.4 / 4.5 kg | 77 / 17 lb 34.9 / 7.7 kg | 104 / 29 lb 47.2 / 13.2 kg | 132 / 41 lb 59.9 / 18.6 kg |
| 120 lb 54.4 kg | 59 / 10 lb 26.8 / 4.5 kg | 82 / 18 lb 37.2 / 8.2 kg | 110 / 31 lb 49.9 / 14.1 kg | 140 / 44 lb 63.5 / 20 kg |
| 130 lb 59 kg | 63 / 11 lb 28.6 / 5 kg | 86 / 19 lb 39 / 8.6 kg | 116 / 33 lb 52.6 / 15 kg | 147 / 46 lb 66.7 / 20.9 kg |
| 140 lb 63.5 kg | 66 / 11 lb 29.9 / 5 kg | 91 / 20 lb 41.3 / 9.1 kg | 122 / 34 lb 55.3 / 15.4 kg | 155 / 49 lb 70.3 / 22.2 kg |
| 150 lb 68 kg | 69 / 12 lb 31.3 / 5.4 kg | 95 / 21 lb 43.1 / 9.5 kg | 128 / 36 lb 58.1 / 16.3 kg | 162 / 51 lb 73.5 / 23.1 kg |
| 160 lb 72.6 kg | 72 / 13 lb 32.7 / 5.9 kg | 99 / 22 lb 44.9 / 10 kg | 134 / 38 lb 60.8 / 17.2 kg | 169 / 53 lb 76.7 / 24 kg |
| 170 lb 77.1 kg | 75 / 13 lb 34 / 5.9 kg | 103 / 23 lb 46.7 / 10.4 kg | 139 / 39 lb 63 / 17.7 kg | 176 / 55 lb 79.8 / 24.9 kg |
| 180 lb 81.6 kg | 78 / 14 lb 35.4 / 6.4 kg | 107 / 24 lb 48.5 / 10.9 kg | 145 / 41 lb 65.8 / 18.6 kg | 183 / 58 lb 83 / 26.3 kg |
| 190 lb 86.2 kg | 81 / 14 lb 36.7 / 6.4 kg | 111 / 25 lb 50.3 / 11.3 kg | 150 / 42 lb 68 / 19.1 kg | 190 / 60 lb 86.2 / 27.2 kg |
| 200 lb 90.7 kg | 84 / 15 lb 38.1 / 6.8 kg | 115 / 25 lb 52.2 / 11.3 kg | 155 / 44 lb 70.3 / 20 kg | 196 / 62 lb 88.9 / 28.1 kg |
| 210 lb 95.3 kg | 86 / 15 lb 39 / 6.8 kg | 119 / 26 lb 54 / 11.8 kg | 160 / 45 lb 72.6 / 20.4 kg | 203 / 64 lb 92.1 / 29 kg |
| 220 lb 99.8 kg | 89 / 15 lb 40.4 / 6.8 kg | 123 / 27 lb 55.8 / 12.2 kg | 165 / 46 lb 74.8 / 20.9 kg | 209 / 66 lb 94.8 / 29.9 kg |
| 230 lb 104.3 kg | 92 / 16 lb 41.7 / 7.3 kg | 126 / 28 lb 57.2 / 12.7 kg | 170 / 48 lb 77.1 / 21.8 kg | 215 / 68 lb 97.5 / 30.8 kg |
| 240 lb 108.9 kg | 94 / 16 lb 42.6 / 7.3 kg | 130 / 29 lb 59 / 13.2 kg | 175 / 49 lb 79.4 / 22.2 kg | 222 / 70 lb 100.7 / 31.8 kg |
How Your Chest Supported Row vs Machine Reverse 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 chest supported row strength level
The standards use the sex-specific chest supported row 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 row more machine resistance without requiring strength to increase pound for pound.
3. Find the machine reverse fly strength level
The standards use the sex-specific strength levels from the individual Machine Reverse 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 move more machine resistance 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 chest supported row | Use machine-resistance estimated max and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the machine reverse fly | Adjust machine reverse fly targets to exact bodyweight with the two-thirds rule while preserving bilateral machine resistance. |
| 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 Chest Supported Row and Machine Reverse 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 machine reverse fly standard is higher; below zero means the chest supported row 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.
45.8 → 83.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the machine reverse fly standard minus the chest supported row standard. A plus sign means the machine reverse fly standard is higher. A minus sign means the chest supported row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −55 lb −24.9 kg | −68 lb −30.9 kg | −84 lb −38.1 kg | −101 lb −45.8 kg |
| 130 lb 59 kg | −59 lb −26.8 kg | −71 lb −32.2 kg | −89 lb −40.3 kg | −107 lb −48.5 kg |
| 140 lb 63.5 kg | −62 lb −28.1 kg | −75 lb −34.1 kg | −93 lb −42.2 kg | −112 lb −50.8 kg |
| 150 lb 68 kg | −64 lb −29 kg | −78 lb −35.3 kg | −97 lb −44 kg | −117 lb −53 kg |
| 160 lb 72.6 kg | −67 lb −30.4 kg | −82 lb −37.2 kg | −101 lb −45.9 kg | −122 lb −55.3 kg |
| 170 lb 77.1 kg | −69 lb −31.3 kg | −86 lb −39 kg | −105 lb −47.6 kg | −128 lb −58 kg |
| 180 lb 81.6 kg | −72 lb −32.6 kg | −89 lb −40.4 kg | −110 lb −49.9 kg | −132 lb −59.8 kg |
| 190 lb 86.2 kg | −75 lb −34 kg | −92 lb −41.8 kg | −114 lb −51.7 kg | −137 lb −62.1 kg |
| 200 lb 90.7 kg | −78 lb −35.3 kg | −95 lb −43.1 kg | −118 lb −53.6 kg | −141 lb −64 kg |
| 210 lb 95.3 kg | −80 lb −36.3 kg | −99 lb −44.9 kg | −122 lb −55.4 kg | −147 lb −66.6 kg |
| 220 lb 99.8 kg | −83 lb −37.6 kg | −101 lb −45.8 kg | −126 lb −57.2 kg | −151 lb −68.5 kg |
| 230 lb 104.3 kg | −85 lb −38.6 kg | −104 lb −47.2 kg | −130 lb −59 kg | −156 lb −70.8 kg |
| 240 lb 108.9 kg | −88 lb −39.9 kg | −108 lb −48.9 kg | −133 lb −60.3 kg | −160 lb −72.6 kg |
| 250 lb 113.4 kg | −90 lb −40.9 kg | −110 lb −49.9 kg | −137 lb −62.1 kg | −165 lb −74.8 kg |
| 260 lb 117.9 kg | −92 lb −41.7 kg | −114 lb −51.7 kg | −140 lb −63.5 kg | −169 lb −76.7 kg |
| 270 lb 122.5 kg | −95 lb −43.1 kg | −116 lb −52.6 kg | −144 lb −65.4 kg | −173 lb −78.5 kg |
| 280 lb 127 kg | −97 lb −44 kg | −120 lb −54.4 kg | −148 lb −67.1 kg | −178 lb −80.8 kg |
| 290 lb 131.5 kg | −99 lb −44.9 kg | −122 lb −55.3 kg | −151 lb −68.5 kg | −181 lb −82.1 kg |
| 300 lb 136.1 kg | −101 lb −45.8 kg | −125 lb −56.7 kg | −155 lb −70.3 kg | −185 lb −83.9 kg |
How Women’s Chest Supported Row and Machine Reverse Fly Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
38.5 → 68.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the machine reverse fly standard minus the chest supported row standard. A plus sign means the machine reverse fly standard is higher. A minus sign means the chest supported row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −44 lb −19.9 kg | −56 lb −25.4 kg | −71 lb −32.3 kg | −85 lb −38.5 kg |
| 110 lb 49.9 kg | −46 lb −20.9 kg | −60 lb −27.2 kg | −75 lb −34 kg | −91 lb −41.3 kg |
| 120 lb 54.4 kg | −49 lb −22.3 kg | −64 lb −29 kg | −79 lb −35.8 kg | −96 lb −43.5 kg |
| 130 lb 59 kg | −52 lb −23.6 kg | −67 lb −30.4 kg | −83 lb −37.6 kg | −101 lb −45.8 kg |
| 140 lb 63.5 kg | −55 lb −24.9 kg | −71 lb −32.2 kg | −88 lb −39.9 kg | −106 lb −48.1 kg |
| 150 lb 68 kg | −57 lb −25.9 kg | −74 lb −33.6 kg | −92 lb −41.8 kg | −111 lb −50.4 kg |
| 160 lb 72.6 kg | −59 lb −26.8 kg | −77 lb −34.9 kg | −96 lb −43.6 kg | −116 lb −52.7 kg |
| 170 lb 77.1 kg | −62 lb −28.1 kg | −80 lb −36.3 kg | −100 lb −45.3 kg | −121 lb −54.9 kg |
| 180 lb 81.6 kg | −64 lb −29 kg | −83 lb −37.6 kg | −104 lb −47.2 kg | −125 lb −56.7 kg |
| 190 lb 86.2 kg | −67 lb −30.3 kg | −86 lb −39 kg | −108 lb −48.9 kg | −130 lb −59 kg |
| 200 lb 90.7 kg | −69 lb −31.3 kg | −90 lb −40.9 kg | −111 lb −50.3 kg | −134 lb −60.8 kg |
| 210 lb 95.3 kg | −71 lb −32.2 kg | −93 lb −42.2 kg | −115 lb −52.2 kg | −139 lb −63.1 kg |
| 220 lb 99.8 kg | −74 lb −33.6 kg | −96 lb −43.6 kg | −119 lb −53.9 kg | −143 lb −64.9 kg |
| 230 lb 104.3 kg | −76 lb −34.4 kg | −98 lb −44.5 kg | −122 lb −55.3 kg | −147 lb −66.7 kg |
| 240 lb 108.9 kg | −78 lb −35.3 kg | −101 lb −45.8 kg | −126 lb −57.2 kg | −152 lb −68.9 kg |
Chest Supported Row and Machine Reverse Fly Exercises Used by This Calculator
This calculator uses a bilateral chest-supported machine row and a strict machine reverse fly. Use strict canonical Chest Supported Row and Machine Reverse Fly tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Keep the chest on the pad through the full row
Enter the displayed or total loaded resistance under the machine’s convention. Keep the chest and torso fully supported, pull from full arm extension to the lower chest or upper abdomen, and return under control. Do not enter per-side load, unsupported, cable, dumbbell, barbell, or single-arm rows, partial reps, bounced reps, or torso-lifted reps.
Enter bilateral machine resistance and preserve the guided fly path
Use one dedicated reverse-fly machine with stable chest support and a symmetrical controlled range. Enter selected or loaded bilateral resistance. Do not count rows, other fly variations, face pulls, shrugs, bounce, rebound, torso heave, or partial reps.
Enter one recent Chest Supported Row result and one recent Machine Reverse Fly result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Chest Supported Row — View the individual Chest Supported Row standards and next strength-level target.
- Machine Reverse Fly — View the individual Machine Reverse Fly 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 Chest Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Seated Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Chest Supported Dumbbell Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.