Dumbbell Reverse Fly vs Cable Face Pull Strength Standards
Compare your dumbbell reverse fly and cable face pull 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 strict bilateral dumbbell reverse fly using matched dumbbells, a stable torso, a wide reverse-fly arc, and controlled full-range repetitions and a bilateral rope face pull from a stable stance with the rope drawn toward the face, elbows out, hands separating, 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.
Dumbbell Reverse Fly vs Cable Face Pull Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell reverse fly and cable face pull to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your dumbbell reverse fly and cable face pull.
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 Dumbbell Reverse Fly / Cable Face Pull, 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 Dumbbell Reverse Fly vs Cable Face Pull Standards
How to read the table: The first number is Dumbbell Reverse Fly; the second is Cable Face Pull. 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 | 10 / 17 lb 4.5 / 7.7 kg | 17 / 28 lb 7.7 / 12.7 kg | 25 / 43 lb 11.3 / 19.5 kg | 36 / 62 lb 16.3 / 28.1 kg |
| 130 lb 59 kg | 10 / 18 lb 4.5 / 8.2 kg | 18 / 30 lb 8.2 / 13.6 kg | 26 / 46 lb 11.8 / 20.9 kg | 38 / 65 lb 17.2 / 29.5 kg |
| 140 lb 63.5 kg | 11 / 19 lb 5 / 8.6 kg | 19 / 31 lb 8.6 / 14.1 kg | 28 / 48 lb 12.7 / 21.8 kg | 40 / 69 lb 18.1 / 31.3 kg |
| 150 lb 68 kg | 11 / 20 lb 5 / 9.1 kg | 20 / 32 lb 9.1 / 14.5 kg | 29 / 50 lb 13.2 / 22.7 kg | 42 / 72 lb 19.1 / 32.7 kg |
| 160 lb 72.6 kg | 12 / 21 lb 5.4 / 9.5 kg | 21 / 34 lb 9.5 / 15.4 kg | 30 / 53 lb 13.6 / 24 kg | 44 / 75 lb 20 / 34 kg |
| 170 lb 77.1 kg | 12 / 21 lb 5.4 / 9.5 kg | 21 / 35 lb 9.5 / 15.9 kg | 32 / 55 lb 14.5 / 24.9 kg | 45 / 78 lb 20.4 / 35.4 kg |
| 180 lb 81.6 kg | 13 / 22 lb 5.9 / 10 kg | 22 / 37 lb 10 / 16.8 kg | 33 / 57 lb 15 / 25.9 kg | 47 / 81 lb 21.3 / 36.7 kg |
| 190 lb 86.2 kg | 13 / 23 lb 5.9 / 10.4 kg | 23 / 38 lb 10.4 / 17.2 kg | 34 / 59 lb 15.4 / 26.8 kg | 49 / 84 lb 22.2 / 38.1 kg |
| 200 lb 90.7 kg | 13 / 24 lb 5.9 / 10.9 kg | 24 / 39 lb 10.9 / 17.7 kg | 35 / 61 lb 15.9 / 27.7 kg | 51 / 87 lb 23.1 / 39.5 kg |
| 210 lb 95.3 kg | 14 / 25 lb 6.4 / 11.3 kg | 25 / 41 lb 11.3 / 18.6 kg | 36 / 63 lb 16.3 / 28.6 kg | 52 / 90 lb 23.6 / 40.8 kg |
| 220 lb 99.8 kg | 14 / 25 lb 6.4 / 11.3 kg | 25 / 42 lb 11.3 / 19.1 kg | 37 / 65 lb 16.8 / 29.5 kg | 54 / 93 lb 24.5 / 42.2 kg |
| 230 lb 104.3 kg | 15 / 26 lb 6.8 / 11.8 kg | 26 / 43 lb 11.8 / 19.5 kg | 39 / 67 lb 17.7 / 30.4 kg | 56 / 95 lb 25.4 / 43.1 kg |
| 240 lb 108.9 kg | 15 / 27 lb 6.8 / 12.2 kg | 27 / 44 lb 12.2 / 20 kg | 40 / 69 lb 18.1 / 31.3 kg | 57 / 98 lb 25.9 / 44.5 kg |
| 250 lb 113.4 kg | 16 / 28 lb 7.3 / 12.7 kg | 28 / 46 lb 12.7 / 20.9 kg | 41 / 71 lb 18.6 / 32.2 kg | 59 / 101 lb 26.8 / 45.8 kg |
| 260 lb 117.9 kg | 16 / 28 lb 7.3 / 12.7 kg | 28 / 47 lb 12.7 / 21.3 kg | 42 / 73 lb 19.1 / 33.1 kg | 60 / 104 lb 27.2 / 47.2 kg |
| 270 lb 122.5 kg | 16 / 29 lb 7.3 / 13.2 kg | 29 / 48 lb 13.2 / 21.8 kg | 43 / 75 lb 19.5 / 34 kg | 62 / 106 lb 28.1 / 48.1 kg |
| 280 lb 127 kg | 17 / 30 lb 7.7 / 13.6 kg | 30 / 49 lb 13.6 / 22.2 kg | 44 / 76 lb 20 / 34.5 kg | 63 / 109 lb 28.6 / 49.4 kg |
| 290 lb 131.5 kg | 17 / 30 lb 7.7 / 13.6 kg | 30 / 50 lb 13.6 / 22.7 kg | 45 / 78 lb 20.4 / 35.4 kg | 65 / 111 lb 29.5 / 50.3 kg |
| 300 lb 136.1 kg | 18 / 31 lb 8.2 / 14.1 kg | 31 / 52 lb 14.1 / 23.6 kg | 46 / 80 lb 20.9 / 36.3 kg | 66 / 114 lb 29.9 / 51.7 kg |
Women’s Dumbbell Reverse Fly vs Cable Face Pull Standards
How to read the table: The first number is Dumbbell Reverse Fly; the second is Cable Face Pull. 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 | 6 / 8 lb 2.7 / 3.6 kg | 11 / 14 lb 5 / 6.4 kg | 16 / 23 lb 7.3 / 10.4 kg | 23 / 34 lb 10.4 / 15.4 kg |
| 110 lb 49.9 kg | 7 / 9 lb 3.2 / 4.1 kg | 11 / 15 lb 5 / 6.8 kg | 17 / 24 lb 7.7 / 10.9 kg | 24 / 36 lb 10.9 / 16.3 kg |
| 120 lb 54.4 kg | 7 / 9 lb 3.2 / 4.1 kg | 12 / 16 lb 5.4 / 7.3 kg | 18 / 26 lb 8.2 / 11.8 kg | 26 / 38 lb 11.8 / 17.2 kg |
| 130 lb 59 kg | 7 / 10 lb 3.2 / 4.5 kg | 13 / 16 lb 5.9 / 7.3 kg | 19 / 27 lb 8.6 / 12.2 kg | 27 / 40 lb 12.2 / 18.1 kg |
| 140 lb 63.5 kg | 8 / 11 lb 3.6 / 5 kg | 13 / 17 lb 5.9 / 7.7 kg | 20 / 29 lb 9.1 / 13.2 kg | 29 / 42 lb 13.2 / 19.1 kg |
| 150 lb 68 kg | 8 / 11 lb 3.6 / 5 kg | 14 / 18 lb 6.4 / 8.2 kg | 21 / 30 lb 9.5 / 13.6 kg | 30 / 44 lb 13.6 / 20 kg |
| 160 lb 72.6 kg | 8 / 11 lb 3.6 / 5 kg | 15 / 19 lb 6.8 / 8.6 kg | 22 / 31 lb 10 / 14.1 kg | 31 / 46 lb 14.1 / 20.9 kg |
| 170 lb 77.1 kg | 9 / 12 lb 4.1 / 5.4 kg | 15 / 20 lb 6.8 / 9.1 kg | 23 / 33 lb 10.4 / 15 kg | 33 / 48 lb 15 / 21.8 kg |
| 180 lb 81.6 kg | 9 / 12 lb 4.1 / 5.4 kg | 16 / 20 lb 7.3 / 9.1 kg | 24 / 34 lb 10.9 / 15.4 kg | 34 / 50 lb 15.4 / 22.7 kg |
| 190 lb 86.2 kg | 9 / 13 lb 4.1 / 5.9 kg | 16 / 21 lb 7.3 / 9.5 kg | 25 / 35 lb 11.3 / 15.9 kg | 35 / 52 lb 15.9 / 23.6 kg |
| 200 lb 90.7 kg | 10 / 13 lb 4.5 / 5.9 kg | 17 / 22 lb 7.7 / 10 kg | 25 / 36 lb 11.3 / 16.3 kg | 36 / 53 lb 16.3 / 24 kg |
| 210 lb 95.3 kg | 10 / 14 lb 4.5 / 6.4 kg | 18 / 23 lb 8.2 / 10.4 kg | 26 / 38 lb 11.8 / 17.2 kg | 38 / 55 lb 17.2 / 24.9 kg |
| 220 lb 99.8 kg | 10 / 14 lb 4.5 / 6.4 kg | 18 / 23 lb 8.2 / 10.4 kg | 27 / 39 lb 12.2 / 17.7 kg | 39 / 57 lb 17.7 / 25.9 kg |
| 230 lb 104.3 kg | 11 / 15 lb 5 / 6.8 kg | 19 / 24 lb 8.6 / 10.9 kg | 28 / 40 lb 12.7 / 18.1 kg | 40 / 59 lb 18.1 / 26.8 kg |
| 240 lb 108.9 kg | 11 / 15 lb 5 / 6.8 kg | 19 / 25 lb 8.6 / 11.3 kg | 29 / 41 lb 13.2 / 18.6 kg | 41 / 60 lb 18.6 / 27.2 kg |
How Your Dumbbell Reverse Fly vs Cable Face Pull 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 dumbbell reverse fly strength level
The standards use the sex-specific strength levels from the individual Dumbbell 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 lift more without requiring strength to increase pound for pound.
3. Find the cable face pull strength level
The standards use the sex-specific face pull 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 move more displayed 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 dumbbell reverse fly | Adjust dumbbell reverse fly targets to exact bodyweight with the two-thirds rule while preserving the per-dumbbell load convention. |
| Rate the cable face pull | Use selected-stack estimated max and adjust 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 Dumbbell Reverse Fly and Cable Face Pull 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 face pull standard is higher; below zero means the dumbbell reverse 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.
11.8 → 21.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the cable face pull standard minus the dumbbell reverse fly standard. A plus sign means the cable face pull standard is higher. A minus sign means the dumbbell reverse fly standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +7 lb +3.2 kg | +11 lb +5 kg | +18 lb +8.2 kg | +26 lb +11.8 kg |
| 130 lb 59 kg | +8 lb +3.7 kg | +12 lb +5.4 kg | +20 lb +9.1 kg | +27 lb +12.3 kg |
| 140 lb 63.5 kg | +8 lb +3.6 kg | +12 lb +5.5 kg | +20 lb +9.1 kg | +29 lb +13.2 kg |
| 150 lb 68 kg | +9 lb +4.1 kg | +12 lb +5.4 kg | +21 lb +9.5 kg | +30 lb +13.6 kg |
| 160 lb 72.6 kg | +9 lb +4.1 kg | +13 lb +5.9 kg | +23 lb +10.4 kg | +31 lb +14 kg |
| 170 lb 77.1 kg | +9 lb +4.1 kg | +14 lb +6.4 kg | +23 lb +10.4 kg | +33 lb +15 kg |
| 180 lb 81.6 kg | +9 lb +4.1 kg | +15 lb +6.8 kg | +24 lb +10.9 kg | +34 lb +15.4 kg |
| 190 lb 86.2 kg | +10 lb +4.5 kg | +15 lb +6.8 kg | +25 lb +11.4 kg | +35 lb +15.9 kg |
| 200 lb 90.7 kg | +11 lb +5 kg | +15 lb +6.8 kg | +26 lb +11.8 kg | +36 lb +16.4 kg |
| 210 lb 95.3 kg | +11 lb +4.9 kg | +16 lb +7.3 kg | +27 lb +12.3 kg | +38 lb +17.2 kg |
| 220 lb 99.8 kg | +11 lb +4.9 kg | +17 lb +7.8 kg | +28 lb +12.7 kg | +39 lb +17.7 kg |
| 230 lb 104.3 kg | +11 lb +5 kg | +17 lb +7.7 kg | +28 lb +12.7 kg | +39 lb +17.7 kg |
| 240 lb 108.9 kg | +12 lb +5.4 kg | +17 lb +7.8 kg | +29 lb +13.2 kg | +41 lb +18.6 kg |
| 250 lb 113.4 kg | +12 lb +5.4 kg | +18 lb +8.2 kg | +30 lb +13.6 kg | +42 lb +19 kg |
| 260 lb 117.9 kg | +12 lb +5.4 kg | +19 lb +8.6 kg | +31 lb +14 kg | +44 lb +20 kg |
| 270 lb 122.5 kg | +13 lb +5.9 kg | +19 lb +8.6 kg | +32 lb +14.5 kg | +44 lb +20 kg |
| 280 lb 127 kg | +13 lb +5.9 kg | +19 lb +8.6 kg | +32 lb +14.5 kg | +46 lb +20.8 kg |
| 290 lb 131.5 kg | +13 lb +5.9 kg | +20 lb +9.1 kg | +33 lb +15 kg | +46 lb +20.8 kg |
| 300 lb 136.1 kg | +13 lb +5.9 kg | +21 lb +9.5 kg | +34 lb +15.4 kg | +48 lb +21.8 kg |
How Women’s Dumbbell Reverse Fly and Cable Face Pull Standards Differ
What the women’s data shows:
The dumbbell reverse fly and cable face pull standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, and 200 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
5 → 8.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the cable face pull standard minus the dumbbell reverse fly standard. A plus sign means the cable face pull standard is higher. A minus sign means the dumbbell reverse fly standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +2 lb +0.9 kg | +3 lb +1.4 kg | +7 lb +3.1 kg | +11 lb +5 kg |
| 110 lb 49.9 kg | +2 lb +0.9 kg | +4 lb +1.8 kg | +7 lb +3.2 kg | +12 lb +5.4 kg |
| 120 lb 54.4 kg | +2 lb +0.9 kg | +4 lb +1.9 kg | +8 lb +3.6 kg | +12 lb +5.4 kg |
| 130 lb 59 kg | +3 lb +1.3 kg | +3 lb +1.4 kg | +8 lb +3.6 kg | +13 lb +5.9 kg |
| 140 lb 63.5 kg | +3 lb +1.4 kg | +4 lb +1.8 kg | +9 lb +4.1 kg | +13 lb +5.9 kg |
| 150 lb 68 kg | +3 lb +1.4 kg | +4 lb +1.8 kg | +9 lb +4.1 kg | +14 lb +6.4 kg |
| 160 lb 72.6 kg | +3 lb +1.4 kg | +4 lb +1.8 kg | +9 lb +4.1 kg | +15 lb +6.8 kg |
| 170 lb 77.1 kg | +3 lb +1.3 kg | +5 lb +2.3 kg | +10 lb +4.6 kg | +15 lb +6.8 kg |
| 180 lb 81.6 kg | +3 lb +1.3 kg | +4 lb +1.8 kg | +10 lb +4.5 kg | +16 lb +7.3 kg |
| 190 lb 86.2 kg | +4 lb +1.8 kg | +5 lb +2.2 kg | +10 lb +4.6 kg | +17 lb +7.7 kg |
| 200 lb 90.7 kg | +3 lb +1.4 kg | +5 lb +2.3 kg | +11 lb +5 kg | +17 lb +7.7 kg |
| 210 lb 95.3 kg | +4 lb +1.9 kg | +5 lb +2.2 kg | +12 lb +5.4 kg | +17 lb +7.7 kg |
| 220 lb 99.8 kg | +4 lb +1.9 kg | +5 lb +2.2 kg | +12 lb +5.5 kg | +18 lb +8.2 kg |
| 230 lb 104.3 kg | +4 lb +1.8 kg | +5 lb +2.3 kg | +12 lb +5.4 kg | +19 lb +8.7 kg |
| 240 lb 108.9 kg | +4 lb +1.8 kg | +6 lb +2.7 kg | +12 lb +5.4 kg | +19 lb +8.6 kg |
Dumbbell Reverse Fly and Cable Face Pull Exercises Used by This Calculator
This calculator uses a strict dumbbell reverse fly and a strict bilateral rope face pull. Use strict canonical Dumbbell Reverse Fly and Cable Face Pull tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Enter one dumbbell and keep the movement a reverse fly
Enter the weight of one dumbbell, not the combined weight of both. Use matched dumbbells with a stable bent-over, seated bent-over, or chest-supported torso. Raise both dumbbells in a wide reverse-fly arc to a controlled shoulder-safe end range and lower under control. Do not count torso swing, hip drive, shrugging, row-like elbow drive, high-pull or curl mechanics, partial reps, or uncontrolled drops.
Pull the rope toward the face without torso momentum
Enter the displayed cable-stack weight without pulley correction. Keep a stable stance, draw the rope toward the face with elbows out and hands separating, and return under control. Do not enter straight-bar rows, rear-delt flyes, pulldowns, single-arm pulls, partial reps, or torso-driven reps.
Enter one recent Dumbbell Reverse Fly result and one recent Cable Face Pull result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Dumbbell Reverse Fly — View the individual Dumbbell Reverse Fly standards and next strength-level target.
- Face Pull — View the individual Cable Face Pull standards and next strength-level target.
- Dumbbell Lateral Raise — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Fly — 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.
- Dumbbell Bent-Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.