Cable Reverse Fly vs Single Arm Dumbbell Rear Delt Fly Strength Standards
Compare your cable reverse fly and single arm dumbbell rear delt 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.
Use each exercise's canonical input: Displayed machine or stack weight for Cable Reverse Fly and Total external load for Single Arm Dumbbell Rear Delt Fly. Use a strict, repeatable cable reverse fly set that follows the canonical setup, range, and lockout rules and entered load is the weight of the one dumbbell moved by one arm at a time.. 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 Reverse Fly vs Single Arm Dumbbell Rear Delt Fly Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the cable reverse fly and single arm dumbbell rear delt 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 reverse fly and single arm dumbbell rear delt 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 Reverse Fly / Single Arm Dumbbell Rear Delt 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 Reverse Fly vs Single Arm Dumbbell Rear Delt Fly Standards
How to read the table: The first number is Cable Reverse Fly; the second is Single Arm Dumbbell Rear Delt 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 | 11 / 6 lb 5 / 2.7 kg | 20 / 10 lb 9.1 / 4.5 kg | 31 / 15 lb 14.1 / 6.8 kg | 45 / 22 lb 20.4 / 10 kg |
| 130 lb 59 kg | 12 / 6 lb 5.4 / 2.7 kg | 21 / 10 lb 9.5 / 4.5 kg | 33 / 16 lb 15 / 7.3 kg | 47 / 23 lb 21.3 / 10.4 kg |
| 140 lb 63.5 kg | 12 / 7 lb 5.4 / 3.2 kg | 22 / 11 lb 10 / 5 kg | 34 / 17 lb 15.4 / 7.7 kg | 50 / 24 lb 22.7 / 10.9 kg |
| 150 lb 68 kg | 13 / 7 lb 5.9 / 3.2 kg | 23 / 11 lb 10.4 / 5 kg | 36 / 18 lb 16.3 / 8.2 kg | 52 / 26 lb 23.6 / 11.8 kg |
| 160 lb 72.6 kg | 13 / 7 lb 5.9 / 3.2 kg | 24 / 12 lb 10.9 / 5.4 kg | 37 / 19 lb 16.8 / 8.6 kg | 54 / 27 lb 24.5 / 12.2 kg |
| 170 lb 77.1 kg | 14 / 7 lb 6.4 / 3.2 kg | 25 / 12 lb 11.3 / 5.4 kg | 39 / 19 lb 17.7 / 8.6 kg | 57 / 28 lb 25.9 / 12.7 kg |
| 180 lb 81.6 kg | 14 / 8 lb 6.4 / 3.6 kg | 26 / 13 lb 11.8 / 5.9 kg | 41 / 20 lb 18.6 / 9.1 kg | 59 / 29 lb 26.8 / 13.2 kg |
| 190 lb 86.2 kg | 15 / 8 lb 6.8 / 3.6 kg | 27 / 13 lb 12.2 / 5.9 kg | 42 / 21 lb 19.1 / 9.5 kg | 61 / 30 lb 27.7 / 13.6 kg |
| 200 lb 90.7 kg | 16 / 8 lb 7.3 / 3.6 kg | 28 / 13 lb 12.7 / 5.9 kg | 43 / 22 lb 19.5 / 10 kg | 63 / 31 lb 28.6 / 14.1 kg |
| 210 lb 95.3 kg | 16 / 9 lb 7.3 / 4.1 kg | 29 / 14 lb 13.2 / 6.4 kg | 45 / 22 lb 20.4 / 10 kg | 65 / 32 lb 29.5 / 14.5 kg |
| 220 lb 99.8 kg | 17 / 9 lb 7.7 / 4.1 kg | 30 / 14 lb 13.6 / 6.4 kg | 46 / 23 lb 20.9 / 10.4 kg | 67 / 33 lb 30.4 / 15 kg |
| 230 lb 104.3 kg | 17 / 9 lb 7.7 / 4.1 kg | 31 / 15 lb 14.1 / 6.8 kg | 48 / 24 lb 21.8 / 10.9 kg | 69 / 34 lb 31.3 / 15.4 kg |
| 240 lb 108.9 kg | 18 / 9 lb 8.2 / 4.1 kg | 32 / 15 lb 14.5 / 6.8 kg | 49 / 25 lb 22.2 / 11.3 kg | 71 / 35 lb 32.2 / 15.9 kg |
| 250 lb 113.4 kg | 18 / 10 lb 8.2 / 4.5 kg | 32 / 16 lb 14.5 / 7.3 kg | 50 / 25 lb 22.7 / 11.3 kg | 73 / 36 lb 33.1 / 16.3 kg |
| 260 lb 117.9 kg | 18 / 10 lb 8.2 / 4.5 kg | 33 / 16 lb 15 / 7.3 kg | 52 / 26 lb 23.6 / 11.8 kg | 75 / 37 lb 34 / 16.8 kg |
| 270 lb 122.5 kg | 19 / 10 lb 8.6 / 4.5 kg | 34 / 16 lb 15.4 / 7.3 kg | 53 / 27 lb 24 / 12.2 kg | 77 / 38 lb 34.9 / 17.2 kg |
| 280 lb 127 kg | 19 / 10 lb 8.6 / 4.5 kg | 35 / 17 lb 15.9 / 7.7 kg | 54 / 27 lb 24.5 / 12.2 kg | 79 / 39 lb 35.8 / 17.7 kg |
| 290 lb 131.5 kg | 20 / 11 lb 9.1 / 5 kg | 36 / 17 lb 16.3 / 7.7 kg | 56 / 28 lb 25.4 / 12.7 kg | 81 / 40 lb 36.7 / 18.1 kg |
| 300 lb 136.1 kg | 20 / 11 lb 9.1 / 5 kg | 37 / 18 lb 16.8 / 8.2 kg | 57 / 28 lb 25.9 / 12.7 kg | 83 / 41 lb 37.6 / 18.6 kg |
Women’s Cable Reverse Fly vs Single Arm Dumbbell Rear Delt Fly Standards
How to read the table: The first number is Cable Reverse Fly; the second is Single Arm Dumbbell Rear Delt 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 | 7 / 3 lb 3.2 / 1.4 kg | 11 / 5 lb 5 / 2.3 kg | 18 / 8 lb 8.2 / 3.6 kg | 27 / 13 lb 12.2 / 5.9 kg |
| 110 lb 49.9 kg | 7 / 3 lb 3.2 / 1.4 kg | 12 / 6 lb 5.4 / 2.7 kg | 20 / 9 lb 9.1 / 4.1 kg | 29 / 14 lb 13.2 / 6.4 kg |
| 120 lb 54.4 kg | 8 / 3 lb 3.6 / 1.4 kg | 13 / 6 lb 5.9 / 2.7 kg | 21 / 9 lb 9.5 / 4.1 kg | 31 / 15 lb 14.1 / 6.8 kg |
| 130 lb 59 kg | 8 / 4 lb 3.6 / 1.8 kg | 14 / 6 lb 6.4 / 2.7 kg | 22 / 10 lb 10 / 4.5 kg | 33 / 15 lb 15 / 6.8 kg |
| 140 lb 63.5 kg | 9 / 4 lb 4.1 / 1.8 kg | 14 / 7 lb 6.4 / 3.2 kg | 23 / 11 lb 10.4 / 5 kg | 34 / 16 lb 15.4 / 7.3 kg |
| 150 lb 68 kg | 9 / 4 lb 4.1 / 1.8 kg | 15 / 7 lb 6.8 / 3.2 kg | 24 / 11 lb 10.9 / 5 kg | 36 / 17 lb 16.3 / 7.7 kg |
| 160 lb 72.6 kg | 9 / 4 lb 4.1 / 1.8 kg | 16 / 7 lb 7.3 / 3.2 kg | 25 / 11 lb 11.3 / 5 kg | 38 / 18 lb 17.2 / 8.2 kg |
| 170 lb 77.1 kg | 10 / 4 lb 4.5 / 1.8 kg | 16 / 8 lb 7.3 / 3.6 kg | 26 / 12 lb 11.8 / 5.4 kg | 39 / 18 lb 17.7 / 8.2 kg |
| 180 lb 81.6 kg | 10 / 5 lb 4.5 / 2.3 kg | 17 / 8 lb 7.7 / 3.6 kg | 27 / 12 lb 12.2 / 5.4 kg | 41 / 19 lb 18.6 / 8.6 kg |
| 190 lb 86.2 kg | 11 / 5 lb 5 / 2.3 kg | 18 / 8 lb 8.2 / 3.6 kg | 28 / 13 lb 12.7 / 5.9 kg | 42 / 20 lb 19.1 / 9.1 kg |
| 200 lb 90.7 kg | 11 / 5 lb 5 / 2.3 kg | 18 / 8 lb 8.2 / 3.6 kg | 29 / 13 lb 13.2 / 5.9 kg | 44 / 21 lb 20 / 9.5 kg |
| 210 lb 95.3 kg | 11 / 5 lb 5 / 2.3 kg | 19 / 9 lb 8.6 / 4.1 kg | 30 / 14 lb 13.6 / 6.4 kg | 45 / 21 lb 20.4 / 9.5 kg |
| 220 lb 99.8 kg | 12 / 5 lb 5.4 / 2.3 kg | 19 / 9 lb 8.6 / 4.1 kg | 31 / 14 lb 14.1 / 6.4 kg | 46 / 22 lb 20.9 / 10 kg |
| 230 lb 104.3 kg | 12 / 5 lb 5.4 / 2.3 kg | 20 / 9 lb 9.1 / 4.1 kg | 32 / 15 lb 14.5 / 6.8 kg | 48 / 23 lb 21.8 / 10.4 kg |
| 240 lb 108.9 kg | 12 / 5 lb 5.4 / 2.3 kg | 21 / 10 lb 9.5 / 4.5 kg | 33 / 15 lb 15 / 6.8 kg | 49 / 23 lb 22.2 / 10.4 kg |
How Your Cable Reverse Fly vs Single Arm Dumbbell Rear Delt 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 reverse fly strength level
The standards use the sex-specific targets from the individual Cable 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 single arm dumbbell rear delt fly strength level
The standards use the sex-specific thresholds from the individual Single Arm Dumbbell Rear Delt 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 larger 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 reverse fly | Adjust cable reverse fly targets to exact bodyweight with the two-thirds rule. |
| Rate the single arm dumbbell rear delt fly | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Reverse Fly and Single Arm Dumbbell Rear Delt 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 single arm dumbbell rear delt fly standard is higher; below zero means the cable 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.
10.4 → 19 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the single arm dumbbell rear delt fly standard minus the cable reverse fly standard. A plus sign means the single arm dumbbell rear delt fly standard is higher. A minus sign means the cable reverse fly standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −5 lb −2.3 kg | −10 lb −4.6 kg | −16 lb −7.3 kg | −23 lb −10.4 kg |
| 130 lb 59 kg | −6 lb −2.7 kg | −11 lb −5 kg | −17 lb −7.7 kg | −24 lb −10.9 kg |
| 140 lb 63.5 kg | −5 lb −2.2 kg | −11 lb −5 kg | −17 lb −7.7 kg | −26 lb −11.8 kg |
| 150 lb 68 kg | −6 lb −2.7 kg | −12 lb −5.4 kg | −18 lb −8.1 kg | −26 lb −11.8 kg |
| 160 lb 72.6 kg | −6 lb −2.7 kg | −12 lb −5.5 kg | −18 lb −8.2 kg | −27 lb −12.3 kg |
| 170 lb 77.1 kg | −7 lb −3.2 kg | −13 lb −5.9 kg | −20 lb −9.1 kg | −29 lb −13.2 kg |
| 180 lb 81.6 kg | −6 lb −2.8 kg | −13 lb −5.9 kg | −21 lb −9.5 kg | −30 lb −13.6 kg |
| 190 lb 86.2 kg | −7 lb −3.2 kg | −14 lb −6.3 kg | −21 lb −9.6 kg | −31 lb −14.1 kg |
| 200 lb 90.7 kg | −8 lb −3.7 kg | −15 lb −6.8 kg | −21 lb −9.5 kg | −32 lb −14.5 kg |
| 210 lb 95.3 kg | −7 lb −3.2 kg | −15 lb −6.8 kg | −23 lb −10.4 kg | −33 lb −15 kg |
| 220 lb 99.8 kg | −8 lb −3.6 kg | −16 lb −7.2 kg | −23 lb −10.5 kg | −34 lb −15.4 kg |
| 230 lb 104.3 kg | −8 lb −3.6 kg | −16 lb −7.3 kg | −24 lb −10.9 kg | −35 lb −15.9 kg |
| 240 lb 108.9 kg | −9 lb −4.1 kg | −17 lb −7.7 kg | −24 lb −10.9 kg | −36 lb −16.3 kg |
| 250 lb 113.4 kg | −8 lb −3.7 kg | −16 lb −7.2 kg | −25 lb −11.4 kg | −37 lb −16.8 kg |
| 260 lb 117.9 kg | −8 lb −3.7 kg | −17 lb −7.7 kg | −26 lb −11.8 kg | −38 lb −17.2 kg |
| 270 lb 122.5 kg | −9 lb −4.1 kg | −18 lb −8.1 kg | −26 lb −11.8 kg | −39 lb −17.7 kg |
| 280 lb 127 kg | −9 lb −4.1 kg | −18 lb −8.2 kg | −27 lb −12.3 kg | −40 lb −18.1 kg |
| 290 lb 131.5 kg | −9 lb −4.1 kg | −19 lb −8.6 kg | −28 lb −12.7 kg | −41 lb −18.6 kg |
| 300 lb 136.1 kg | −9 lb −4.1 kg | −19 lb −8.6 kg | −29 lb −13.2 kg | −42 lb −19 kg |
How Women’s Cable Reverse Fly and Single Arm Dumbbell Rear Delt 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.
6.3 → 11.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the single arm dumbbell rear delt fly standard minus the cable reverse fly standard. A plus sign means the single arm dumbbell rear delt fly standard is higher. A minus sign means the cable reverse fly standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −4 lb −1.8 kg | −6 lb −2.7 kg | −10 lb −4.6 kg | −14 lb −6.3 kg |
| 110 lb 49.9 kg | −4 lb −1.8 kg | −6 lb −2.7 kg | −11 lb −5 kg | −15 lb −6.8 kg |
| 120 lb 54.4 kg | −5 lb −2.2 kg | −7 lb −3.2 kg | −12 lb −5.4 kg | −16 lb −7.3 kg |
| 130 lb 59 kg | −4 lb −1.8 kg | −8 lb −3.7 kg | −12 lb −5.5 kg | −18 lb −8.2 kg |
| 140 lb 63.5 kg | −5 lb −2.3 kg | −7 lb −3.2 kg | −12 lb −5.4 kg | −18 lb −8.1 kg |
| 150 lb 68 kg | −5 lb −2.3 kg | −8 lb −3.6 kg | −13 lb −5.9 kg | −19 lb −8.6 kg |
| 160 lb 72.6 kg | −5 lb −2.3 kg | −9 lb −4.1 kg | −14 lb −6.3 kg | −20 lb −9 kg |
| 170 lb 77.1 kg | −6 lb −2.7 kg | −8 lb −3.7 kg | −14 lb −6.4 kg | −21 lb −9.5 kg |
| 180 lb 81.6 kg | −5 lb −2.2 kg | −9 lb −4.1 kg | −15 lb −6.8 kg | −22 lb −10 kg |
| 190 lb 86.2 kg | −6 lb −2.7 kg | −10 lb −4.6 kg | −15 lb −6.8 kg | −22 lb −10 kg |
| 200 lb 90.7 kg | −6 lb −2.7 kg | −10 lb −4.6 kg | −16 lb −7.3 kg | −23 lb −10.5 kg |
| 210 lb 95.3 kg | −6 lb −2.7 kg | −10 lb −4.5 kg | −16 lb −7.2 kg | −24 lb −10.9 kg |
| 220 lb 99.8 kg | −7 lb −3.1 kg | −10 lb −4.5 kg | −17 lb −7.7 kg | −24 lb −10.9 kg |
| 230 lb 104.3 kg | −7 lb −3.1 kg | −11 lb −5 kg | −17 lb −7.7 kg | −25 lb −11.4 kg |
| 240 lb 108.9 kg | −7 lb −3.1 kg | −11 lb −5 kg | −18 lb −8.2 kg | −26 lb −11.8 kg |
Cable Reverse Fly and Single Arm Dumbbell Rear Delt Fly Exercises Used by This Calculator
This calculator uses a strict cable reverse fly and a strict single arm dumbbell rear delt fly test. Use strict canonical Cable Reverse Fly and Single Arm Dumbbell Rear Delt Fly tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Cable Reverse Fly
Use a strict, repeatable Cable Reverse Fly set through the full canonical range of motion. Enter displayed machine or stack weight. Keep the same equipment and setup when retesting.
Use the canonical Single Arm Dumbbell Rear Delt Fly setup and load convention
entered load is the weight of the one dumbbell moved by one arm at a time. total valid reps across both arms combined Move the dumbbell outward and back through shoulder horizontal abduction to a clear rear-delt fly top range, then lower under control to the same bottom position without rowing. A valid finish requires posterior-shoulder control without shrug-only motion, lat-row mechanics, excessive arm bend, trunk heave, or swinging. Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Cable Reverse Fly result and one recent Single Arm Dumbbell Rear Delt Fly result
Use each exercise’s canonical input: Displayed machine or stack weight for Cable Reverse Fly and Total external load for Single Arm Dumbbell Rear Delt Fly.
Related Tools
- Cable Reverse Fly — View the individual Cable Reverse Fly standards and next strength-level target.
- Single Arm Dumbbell Rear Delt Fly — View the individual Single Arm Dumbbell Rear Delt 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 Reverse Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Face Pull — 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.