Cable Crunch vs Dragon Flag Strength Standards
Compare your cable crunch and dragon flag against strength standards for your sex, age range, and bodyweight. Enter one result for each exercise to see your strength levels, next target, and which exercise is the priority.
Use each exercise's canonical input: Displayed machine or stack weight for Cable Crunch and Strict repetitions for Dragon Flag. Use a strict, repeatable cable crunch set that follows the canonical setup, range, and lockout rules; use use a stable supine anchor, keep the body rigid through the raise and lower, and count only reps completed under control without hip folding, kicking, or assistance.. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range changes only an exercise whose standards use age.
Cable Crunch vs Dragon Flag Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s Cable Crunch vs Dragon Flag Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Cable Crunch:34 lb15.4 kg Dragon Flag:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Cable Crunch:59 lb26.8 kg Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Cable Crunch:90 lb40.8 kg Dragon Flag:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Cable Crunch:120 lb54.4 kg Dragon Flag:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps |
| 130 lb 59 kg | Cable Crunch:36 lb16.3 kg Dragon Flag:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Cable Crunch:62 lb28.1 kg Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Cable Crunch:95 lb43.1 kg Dragon Flag:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Cable Crunch:127 lb57.6 kg Dragon Flag:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps |
| 140 lb 63.5 kg | Cable Crunch:38 lb17.2 kg Dragon Flag:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Cable Crunch:65 lb29.5 kg Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Cable Crunch:100 lb45.4 kg Dragon Flag:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Cable Crunch:133 lb60.3 kg Dragon Flag:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps |
| 150 lb 68 kg | Cable Crunch:39 lb17.7 kg Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Cable Crunch:68 lb30.8 kg Dragon Flag:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Cable Crunch:104 lb47.2 kg Dragon Flag:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Cable Crunch:139 lb63 kg Dragon Flag:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps |
| 160 lb 72.6 kg | Cable Crunch:41 lb18.6 kg Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Cable Crunch:71 lb32.2 kg Dragon Flag:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Cable Crunch:109 lb49.4 kg Dragon Flag:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Cable Crunch:145 lb65.8 kg Dragon Flag:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps |
| 170 lb 77.1 kg | Cable Crunch:43 lb19.5 kg Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Cable Crunch:74 lb33.6 kg Dragon Flag:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Cable Crunch:113 lb51.3 kg Dragon Flag:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Cable Crunch:151 lb68.5 kg Dragon Flag:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps |
| 180 lb 81.6 kg | Cable Crunch:44 lb20 kg Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Cable Crunch:77 lb34.9 kg Dragon Flag:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Cable Crunch:118 lb53.5 kg Dragon Flag:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Cable Crunch:157 lb71.2 kg Dragon Flag:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps |
| 190 lb 86.2 kg | Cable Crunch:46 lb20.9 kg Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Cable Crunch:80 lb36.3 kg Dragon Flag:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Cable Crunch:122 lb55.3 kg Dragon Flag:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Cable Crunch:163 lb73.9 kg Dragon Flag:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps |
| 200 lb 90.7 kg | Cable Crunch:48 lb21.8 kg Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Cable Crunch:83 lb37.6 kg Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Cable Crunch:126 lb57.2 kg Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Cable Crunch:169 lb76.7 kg Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps |
| 210 lb 95.3 kg | Cable Crunch:49 lb22.2 kg Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Cable Crunch:86 lb39 kg Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Cable Crunch:130 lb59 kg Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Cable Crunch:174 lb78.9 kg Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps |
| 220 lb 99.8 kg | Cable Crunch:51 lb23.1 kg Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Cable Crunch:88 lb39.9 kg Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Cable Crunch:135 lb61.2 kg Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Cable Crunch:180 lb81.6 kg Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps |
| 230 lb 104.3 kg | Cable Crunch:52 lb23.6 kg Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Cable Crunch:91 lb41.3 kg Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Cable Crunch:139 lb63 kg Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Cable Crunch:185 lb83.9 kg Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps |
| 240 lb 108.9 kg | Cable Crunch:54 lb24.5 kg Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Cable Crunch:93 lb42.2 kg Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Cable Crunch:143 lb64.9 kg Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Cable Crunch:190 lb86.2 kg Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps |
| 250 lb 113.4 kg | Cable Crunch:55 lb24.9 kg Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Cable Crunch:96 lb43.5 kg Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Cable Crunch:146 lb66.2 kg Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Cable Crunch:196 lb88.9 kg Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps |
| 260 lb 117.9 kg | Cable Crunch:57 lb25.9 kg Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Cable Crunch:99 lb44.9 kg Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Cable Crunch:150 lb68 kg Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Cable Crunch:201 lb91.2 kg Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps |
| 270 lb 122.5 kg | Cable Crunch:58 lb26.3 kg Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Cable Crunch:101 lb45.8 kg Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Cable Crunch:154 lb69.9 kg Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Cable Crunch:206 lb93.4 kg Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps |
| 280 lb 127 kg | Cable Crunch:60 lb27.2 kg Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Cable Crunch:104 lb47.2 kg Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Cable Crunch:158 lb71.7 kg Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Cable Crunch:211 lb95.7 kg Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps |
| 290 lb 131.5 kg | Cable Crunch:61 lb27.7 kg Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Cable Crunch:106 lb48.1 kg Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Cable Crunch:162 lb73.5 kg Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Cable Crunch:216 lb98 kg Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps |
| 300 lb 136.1 kg | Cable Crunch:62 lb28.1 kg Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Cable Crunch:108 lb49 kg Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Cable Crunch:165 lb74.8 kg Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Cable Crunch:221 lb100.2 kg Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps |
Women’s Cable Crunch vs Dragon Flag Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Cable Crunch:20 lb9.1 kg Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Cable Crunch:36 lb16.3 kg Dragon Flag:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Cable Crunch:55 lb24.9 kg Dragon Flag:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Cable Crunch:76 lb34.5 kg Dragon Flag:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps |
| 110 lb 49.9 kg | Cable Crunch:21 lb9.5 kg Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Cable Crunch:38 lb17.2 kg Dragon Flag:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Cable Crunch:59 lb26.8 kg Dragon Flag:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Cable Crunch:81 lb36.7 kg Dragon Flag:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps |
| 120 lb 54.4 kg | Cable Crunch:22 lb10 kg Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Cable Crunch:41 lb18.6 kg Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Cable Crunch:62 lb28.1 kg Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Cable Crunch:85 lb38.6 kg Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps |
| 130 lb 59 kg | Cable Crunch:24 lb10.9 kg Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Cable Crunch:43 lb19.5 kg Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Cable Crunch:65 lb29.5 kg Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Cable Crunch:90 lb40.8 kg Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps |
| 140 lb 63.5 kg | Cable Crunch:25 lb11.3 kg Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Cable Crunch:45 lb20.4 kg Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Cable Crunch:69 lb31.3 kg Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Cable Crunch:95 lb43.1 kg Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps |
| 150 lb 68 kg | Cable Crunch:26 lb11.8 kg Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Cable Crunch:47 lb21.3 kg Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Cable Crunch:72 lb32.7 kg Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Cable Crunch:99 lb44.9 kg Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps |
| 160 lb 72.6 kg | Cable Crunch:27 lb12.2 kg Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Cable Crunch:49 lb22.2 kg Dragon Flag:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Cable Crunch:75 lb34 kg Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Cable Crunch:103 lb46.7 kg Dragon Flag:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps |
| 170 lb 77.1 kg | Cable Crunch:28 lb12.7 kg Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Cable Crunch:51 lb23.1 kg Dragon Flag:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Cable Crunch:78 lb35.4 kg Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Cable Crunch:108 lb49 kg Dragon Flag:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps |
| 180 lb 81.6 kg | Cable Crunch:29 lb13.2 kg Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Cable Crunch:53 lb24 kg Dragon Flag:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Cable Crunch:81 lb36.7 kg Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Cable Crunch:112 lb50.8 kg Dragon Flag:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps |
| 190 lb 86.2 kg | Cable Crunch:30 lb13.6 kg Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Cable Crunch:55 lb24.9 kg Dragon Flag:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Cable Crunch:84 lb38.1 kg Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Cable Crunch:116 lb52.6 kg Dragon Flag:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps |
| 200 lb 90.7 kg | Cable Crunch:31 lb14.1 kg Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Cable Crunch:57 lb25.9 kg Dragon Flag:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Cable Crunch:87 lb39.5 kg Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Cable Crunch:120 lb54.4 kg Dragon Flag:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps |
| 210 lb 95.3 kg | Cable Crunch:33 lb15 kg Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Cable Crunch:59 lb26.8 kg Dragon Flag:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Cable Crunch:90 lb40.8 kg Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Cable Crunch:124 lb56.2 kg Dragon Flag:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps |
| 220 lb 99.8 kg | Cable Crunch:34 lb15.4 kg Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Cable Crunch:61 lb27.7 kg Dragon Flag:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Cable Crunch:93 lb42.2 kg Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Cable Crunch:128 lb58.1 kg Dragon Flag:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps |
| 230 lb 104.3 kg | Cable Crunch:35 lb15.9 kg Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Cable Crunch:62 lb28.1 kg Dragon Flag:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Cable Crunch:96 lb43.5 kg Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Cable Crunch:132 lb59.9 kg Dragon Flag:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps |
| 240 lb 108.9 kg | Cable Crunch:36 lb16.3 kg Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Cable Crunch:64 lb29 kg Dragon Flag:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Cable Crunch:98 lb44.5 kg Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Cable Crunch:135 lb61.2 kg Dragon Flag:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps |
How Your Cable Crunch vs Dragon Flag Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a reps-to-weight conversion.
1. Estimate the weight-based result
For Cable Crunch, one rep uses the weight entered. For 2–12 reps, the calculator runs both estimates and keeps the lower result.
- 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.
2. Rate the Cable Crunch result
The standards use the sex-specific targets from the individual Cable Crunch tool. The target adjusts to bodyweight using reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
3. Rate the Dragon Flag result
The canonical tool supplies sex-, bodyweight-band-, and age-specific repetition thresholds plus a stretch target. The calculator uses strict continuous bodyweight repetitions and does not convert the repetitions into an estimated weight.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the cable crunch | Adjust cable crunch targets to exact bodyweight with the two-thirds rule. Measurement: estimated one-rep max. |
| Rate the dragon flag set | Compare strict repetitions with the applicable canonical thresholds without an estimated-max conversion. Measurement: Strict continuous Dragon Flag reps. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Cable Crunch and Dragon Flag Standards Differ
What the men’s standards show:
Elite weight targets from 120 to 300 lb bodyweight.
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s Cable Crunch and Dragon Flag Standards Differ
What the women’s standards show:
Elite weight targets from 100 to 240 lb bodyweight.
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Cable Crunch and Dragon Flag Exercises Used by This Calculator
This calculator uses a strict cable crunch and a strict dragon flag test. Use strict canonical Cable Crunch and Dragon Flag tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Cable Crunch
Selected or loaded high-cable resistance is used Do not add bodyweight to the entered load Do not enter machine crunch, sit-up, leg-raise, torso-rotation, or lat-pulldown load Strict kneeling high-cable trunk flexion Same cable station, pulley height, attachment, rope position, kneeling distance, and range for the full set Hips, pelvis, and knees stay stable Enter displayed machine or stack weight. Keep the same equipment and setup when retesting.
Use the canonical Dragon Flag setup and load convention
use a stable supine anchor, keep the body rigid through the raise and lower, and count only reps completed under control without hip folding, kicking, or assistance. Stop when the rep no longer matches this test: dragon flag holds, eccentric-only dragon flag lowers, tuck dragon flags, straddle dragon flags, or any shortcut that changes the score. Do not count dragon flag holds, eccentric-only dragon flag lowers, tuck dragon flags, straddle dragon flags, bent-knee dragon flags. Do not combine multiple sets into one score. Use the same setup, range rule, and rep-counting convention for retests.
Enter one recent Cable Crunch result and one recent Dragon Flag result
Use each exercise’s canonical input: Displayed machine or stack weight for Cable Crunch and Strict repetitions for Dragon Flag.
Related Tools
- Cable Crunch — View the individual Cable Crunch standards and next strength-level target.
- Dragon Flag Strength Standards — View the individual Dragon Flag standards and next strength-level target.
- Machine Seated Crunch — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Hanging Leg Raise Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Reverse Crunch Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Tricep Rope Pushdown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.