Cable Front Raise vs Plate Loaded Shoulder Press Strength Standards
Compare your cable front raise and plate loaded shoulder press 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, repeatable cable front raise test using the canonical setup, range, and finish rules and the total active plate-loaded machine resistance used for the overhead press. 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 Front Raise vs Plate Loaded Shoulder Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the cable front raise and plate loaded shoulder press 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 front raise and plate loaded shoulder press.
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 Front Raise / Plate Loaded Shoulder Press, 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 Front Raise vs Plate Loaded Shoulder Press Standards
How to read the table: The first number is Cable Front Raise; the second is Plate Loaded Shoulder Press. 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 | 7 / 59 lb 3.2 / 26.8 kg | 12 / 87 lb 5.4 / 39.5 kg | 18 / 118 lb 8.2 / 53.5 kg | 27 / 151 lb 12.2 / 68.5 kg |
| 130 lb 59 kg | 8 / 62 lb 3.6 / 28.1 kg | 12 / 92 lb 5.4 / 41.7 kg | 19 / 124 lb 8.6 / 56.2 kg | 28 / 159 lb 12.7 / 72.1 kg |
| 140 lb 63.5 kg | 8 / 65 lb 3.6 / 29.5 kg | 13 / 96 lb 5.9 / 43.5 kg | 20 / 131 lb 9.1 / 59.4 kg | 29 / 167 lb 13.2 / 75.7 kg |
| 150 lb 68 kg | 9 / 68 lb 4.1 / 30.8 kg | 14 / 101 lb 6.4 / 45.8 kg | 21 / 137 lb 9.5 / 62.1 kg | 31 / 175 lb 14.1 / 79.4 kg |
| 160 lb 72.6 kg | 9 / 71 lb 4.1 / 32.2 kg | 14 / 105 lb 6.4 / 47.6 kg | 22 / 143 lb 10 / 64.9 kg | 32 / 183 lb 14.5 / 83 kg |
| 170 lb 77.1 kg | 9 / 74 lb 4.1 / 33.6 kg | 15 / 110 lb 6.8 / 49.9 kg | 23 / 149 lb 10.4 / 67.6 kg | 33 / 190 lb 15 / 86.2 kg |
| 180 lb 81.6 kg | 10 / 77 lb 4.5 / 34.9 kg | 15 / 114 lb 6.8 / 51.7 kg | 24 / 154 lb 10.9 / 69.9 kg | 35 / 198 lb 15.9 / 89.8 kg |
| 190 lb 86.2 kg | 10 / 80 lb 4.5 / 36.3 kg | 16 / 118 lb 7.3 / 53.5 kg | 25 / 160 lb 11.3 / 72.6 kg | 36 / 205 lb 16.3 / 93 kg |
| 200 lb 90.7 kg | 10 / 83 lb 4.5 / 37.6 kg | 17 / 122 lb 7.7 / 55.3 kg | 26 / 166 lb 11.8 / 75.3 kg | 37 / 212 lb 16.8 / 96.2 kg |
| 210 lb 95.3 kg | 11 / 86 lb 5 / 39 kg | 17 / 126 lb 7.7 / 57.2 kg | 27 / 171 lb 12.2 / 77.6 kg | 38 / 219 lb 17.2 / 99.3 kg |
| 220 lb 99.8 kg | 11 / 88 lb 5 / 39.9 kg | 18 / 130 lb 8.2 / 59 kg | 28 / 176 lb 12.7 / 79.8 kg | 40 / 226 lb 18.1 / 102.5 kg |
| 230 lb 104.3 kg | 11 / 91 lb 5 / 41.3 kg | 18 / 134 lb 8.2 / 60.8 kg | 28 / 182 lb 12.7 / 82.6 kg | 41 / 233 lb 18.6 / 105.7 kg |
| 240 lb 108.9 kg | 12 / 93 lb 5.4 / 42.2 kg | 19 / 138 lb 8.6 / 62.6 kg | 29 / 187 lb 13.2 / 84.8 kg | 42 / 240 lb 19.1 / 108.9 kg |
| 250 lb 113.4 kg | 12 / 96 lb 5.4 / 43.5 kg | 19 / 142 lb 8.6 / 64.4 kg | 30 / 192 lb 13.6 / 87.1 kg | 43 / 246 lb 19.5 / 111.6 kg |
| 260 lb 117.9 kg | 12 / 99 lb 5.4 / 44.9 kg | 20 / 145 lb 9.1 / 65.8 kg | 31 / 197 lb 14.1 / 89.4 kg | 44 / 253 lb 20 / 114.8 kg |
| 270 lb 122.5 kg | 13 / 101 lb 5.9 / 45.8 kg | 20 / 149 lb 9.1 / 67.6 kg | 32 / 202 lb 14.5 / 91.6 kg | 46 / 259 lb 20.9 / 117.5 kg |
| 280 lb 127 kg | 13 / 104 lb 5.9 / 47.2 kg | 21 / 153 lb 9.5 / 69.4 kg | 32 / 207 lb 14.5 / 93.9 kg | 47 / 265 lb 21.3 / 120.2 kg |
| 290 lb 131.5 kg | 13 / 106 lb 5.9 / 48.1 kg | 21 / 156 lb 9.5 / 70.8 kg | 33 / 212 lb 15 / 96.2 kg | 48 / 272 lb 21.8 / 123.4 kg |
| 300 lb 136.1 kg | 14 / 108 lb 6.4 / 49 kg | 22 / 160 lb 10 / 72.6 kg | 34 / 217 lb 15.4 / 98.4 kg | 49 / 278 lb 22.2 / 126.1 kg |
Women’s Cable Front Raise vs Plate Loaded Shoulder Press Standards
How to read the table: The first number is Cable Front Raise; the second is Plate Loaded Shoulder Press. 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 | 4 / 27 lb 1.8 / 12.2 kg | 7 / 43 lb 3.2 / 19.5 kg | 11 / 63 lb 5 / 28.6 kg | 15 / 85 lb 6.8 / 38.6 kg |
| 110 lb 49.9 kg | 4 / 29 lb 1.8 / 13.2 kg | 7 / 46 lb 3.2 / 20.9 kg | 11 / 67 lb 5 / 30.4 kg | 16 / 90 lb 7.3 / 40.8 kg |
| 120 lb 54.4 kg | 4 / 31 lb 1.8 / 14.1 kg | 8 / 49 lb 3.6 / 22.2 kg | 12 / 72 lb 5.4 / 32.7 kg | 17 / 96 lb 7.7 / 43.5 kg |
| 130 lb 59 kg | 5 / 33 lb 2.3 / 15 kg | 8 / 52 lb 3.6 / 23.6 kg | 13 / 75 lb 5.9 / 34 kg | 18 / 101 lb 8.2 / 45.8 kg |
| 140 lb 63.5 kg | 5 / 34 lb 2.3 / 15.4 kg | 9 / 54 lb 4.1 / 24.5 kg | 13 / 79 lb 5.9 / 35.8 kg | 19 / 106 lb 8.6 / 48.1 kg |
| 150 lb 68 kg | 5 / 36 lb 2.3 / 16.3 kg | 9 / 57 lb 4.1 / 25.9 kg | 14 / 83 lb 6.4 / 37.6 kg | 20 / 111 lb 9.1 / 50.3 kg |
| 160 lb 72.6 kg | 5 / 38 lb 2.3 / 17.2 kg | 9 / 60 lb 4.1 / 27.2 kg | 15 / 87 lb 6.8 / 39.5 kg | 21 / 116 lb 9.5 / 52.6 kg |
| 170 lb 77.1 kg | 5 / 39 lb 2.3 / 17.7 kg | 10 / 62 lb 4.5 / 28.1 kg | 15 / 90 lb 6.8 / 40.8 kg | 22 / 121 lb 10 / 54.9 kg |
| 180 lb 81.6 kg | 6 / 41 lb 2.7 / 18.6 kg | 10 / 64 lb 4.5 / 29 kg | 16 / 94 lb 7.3 / 42.6 kg | 23 / 125 lb 10.4 / 56.7 kg |
| 190 lb 86.2 kg | 6 / 42 lb 2.7 / 19.1 kg | 11 / 67 lb 5 / 30.4 kg | 16 / 97 lb 7.3 / 44 kg | 23 / 130 lb 10.4 / 59 kg |
| 200 lb 90.7 kg | 6 / 44 lb 2.7 / 20 kg | 11 / 69 lb 5 / 31.3 kg | 17 / 101 lb 7.7 / 45.8 kg | 24 / 134 lb 10.9 / 60.8 kg |
| 210 lb 95.3 kg | 6 / 45 lb 2.7 / 20.4 kg | 11 / 71 lb 5 / 32.2 kg | 18 / 104 lb 8.2 / 47.2 kg | 25 / 139 lb 11.3 / 63 kg |
| 220 lb 99.8 kg | 6 / 46 lb 2.7 / 20.9 kg | 12 / 74 lb 5.4 / 33.6 kg | 18 / 107 lb 8.2 / 48.5 kg | 26 / 143 lb 11.8 / 64.9 kg |
| 230 lb 104.3 kg | 7 / 48 lb 3.2 / 21.8 kg | 12 / 76 lb 5.4 / 34.5 kg | 19 / 110 lb 8.6 / 49.9 kg | 27 / 148 lb 12.2 / 67.1 kg |
| 240 lb 108.9 kg | 7 / 49 lb 3.2 / 22.2 kg | 12 / 78 lb 5.4 / 35.4 kg | 19 / 114 lb 8.6 / 51.7 kg | 27 / 152 lb 12.2 / 68.9 kg |
How Your Cable Front Raise vs Plate Loaded Shoulder Press 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 front raise strength level
The standards use the sex-specific targets from the individual Cable Front 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.
3. Find the plate loaded shoulder press strength level
The standards use the sex-specific thresholds from the individual Plate Loaded Shoulder Press 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 front raise | Adjust cable front raise targets to exact bodyweight with the two-thirds rule. |
| Rate the plate loaded shoulder press | 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 Front Raise and Plate Loaded Shoulder Press 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 plate loaded shoulder press standard is higher; below zero means the cable front raise 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.
56.3 → 103.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the plate loaded shoulder press standard minus the cable front raise standard. A plus sign means the plate loaded shoulder press standard is higher. A minus sign means the cable front raise standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +52 lb +23.6 kg | +75 lb +34.1 kg | +100 lb +45.3 kg | +124 lb +56.3 kg |
| 130 lb 59 kg | +54 lb +24.5 kg | +80 lb +36.3 kg | +105 lb +47.6 kg | +131 lb +59.4 kg |
| 140 lb 63.5 kg | +57 lb +25.9 kg | +83 lb +37.6 kg | +111 lb +50.3 kg | +138 lb +62.5 kg |
| 150 lb 68 kg | +59 lb +26.7 kg | +87 lb +39.4 kg | +116 lb +52.6 kg | +144 lb +65.3 kg |
| 160 lb 72.6 kg | +62 lb +28.1 kg | +91 lb +41.2 kg | +121 lb +54.9 kg | +151 lb +68.5 kg |
| 170 lb 77.1 kg | +65 lb +29.5 kg | +95 lb +43.1 kg | +126 lb +57.2 kg | +157 lb +71.2 kg |
| 180 lb 81.6 kg | +67 lb +30.4 kg | +99 lb +44.9 kg | +130 lb +59 kg | +163 lb +73.9 kg |
| 190 lb 86.2 kg | +70 lb +31.8 kg | +102 lb +46.2 kg | +135 lb +61.3 kg | +169 lb +76.7 kg |
| 200 lb 90.7 kg | +73 lb +33.1 kg | +105 lb +47.6 kg | +140 lb +63.5 kg | +175 lb +79.4 kg |
| 210 lb 95.3 kg | +75 lb +34 kg | +109 lb +49.5 kg | +144 lb +65.4 kg | +181 lb +82.1 kg |
| 220 lb 99.8 kg | +77 lb +34.9 kg | +112 lb +50.8 kg | +148 lb +67.1 kg | +186 lb +84.4 kg |
| 230 lb 104.3 kg | +80 lb +36.3 kg | +116 lb +52.6 kg | +154 lb +69.9 kg | +192 lb +87.1 kg |
| 240 lb 108.9 kg | +81 lb +36.8 kg | +119 lb +54 kg | +158 lb +71.6 kg | +198 lb +89.8 kg |
| 250 lb 113.4 kg | +84 lb +38.1 kg | +123 lb +55.8 kg | +162 lb +73.5 kg | +203 lb +92.1 kg |
| 260 lb 117.9 kg | +87 lb +39.5 kg | +125 lb +56.7 kg | +166 lb +75.3 kg | +209 lb +94.8 kg |
| 270 lb 122.5 kg | +88 lb +39.9 kg | +129 lb +58.5 kg | +170 lb +77.1 kg | +213 lb +96.6 kg |
| 280 lb 127 kg | +91 lb +41.3 kg | +132 lb +59.9 kg | +175 lb +79.4 kg | +218 lb +98.9 kg |
| 290 lb 131.5 kg | +93 lb +42.2 kg | +135 lb +61.3 kg | +179 lb +81.2 kg | +224 lb +101.6 kg |
| 300 lb 136.1 kg | +94 lb +42.6 kg | +138 lb +62.6 kg | +183 lb +83 kg | +229 lb +103.9 kg |
How Women’s Cable Front Raise and Plate Loaded Shoulder Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
31.8 → 56.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the plate loaded shoulder press standard minus the cable front raise standard. A plus sign means the plate loaded shoulder press standard is higher. A minus sign means the cable front raise standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +23 lb +10.4 kg | +36 lb +16.3 kg | +52 lb +23.6 kg | +70 lb +31.8 kg |
| 110 lb 49.9 kg | +25 lb +11.4 kg | +39 lb +17.7 kg | +56 lb +25.4 kg | +74 lb +33.5 kg |
| 120 lb 54.4 kg | +27 lb +12.3 kg | +41 lb +18.6 kg | +60 lb +27.3 kg | +79 lb +35.8 kg |
| 130 lb 59 kg | +28 lb +12.7 kg | +44 lb +20 kg | +62 lb +28.1 kg | +83 lb +37.6 kg |
| 140 lb 63.5 kg | +29 lb +13.1 kg | +45 lb +20.4 kg | +66 lb +29.9 kg | +87 lb +39.5 kg |
| 150 lb 68 kg | +31 lb +14 kg | +48 lb +21.8 kg | +69 lb +31.2 kg | +91 lb +41.2 kg |
| 160 lb 72.6 kg | +33 lb +14.9 kg | +51 lb +23.1 kg | +72 lb +32.7 kg | +95 lb +43.1 kg |
| 170 lb 77.1 kg | +34 lb +15.4 kg | +52 lb +23.6 kg | +75 lb +34 kg | +99 lb +44.9 kg |
| 180 lb 81.6 kg | +35 lb +15.9 kg | +54 lb +24.5 kg | +78 lb +35.3 kg | +102 lb +46.3 kg |
| 190 lb 86.2 kg | +36 lb +16.4 kg | +56 lb +25.4 kg | +81 lb +36.7 kg | +107 lb +48.6 kg |
| 200 lb 90.7 kg | +38 lb +17.3 kg | +58 lb +26.3 kg | +84 lb +38.1 kg | +110 lb +49.9 kg |
| 210 lb 95.3 kg | +39 lb +17.7 kg | +60 lb +27.2 kg | +86 lb +39 kg | +114 lb +51.7 kg |
| 220 lb 99.8 kg | +40 lb +18.2 kg | +62 lb +28.2 kg | +89 lb +40.3 kg | +117 lb +53.1 kg |
| 230 lb 104.3 kg | +41 lb +18.6 kg | +64 lb +29.1 kg | +91 lb +41.3 kg | +121 lb +54.9 kg |
| 240 lb 108.9 kg | +42 lb +19 kg | +66 lb +30 kg | +95 lb +43.1 kg | +125 lb +56.7 kg |
Cable Front Raise and Plate Loaded Shoulder Press Exercises Used by This Calculator
This calculator uses a strict cable front raise and a strict plate loaded shoulder press test. Use strict canonical Cable Front Raise and Plate Loaded Shoulder Press tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Cable Front Raise
Follow the individual Cable Front Raise calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Use the canonical Plate Loaded Shoulder Press setup and load convention
the total active plate-loaded machine resistance used for the overhead press valid bilateral machine shoulder press reps press the machine handles overhead without leg drive, partial lockout, per-side entry errors, chest-press substitution, seat drift, or bounced returns Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Cable Front Raise result and one recent Plate Loaded Shoulder Press result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Cable Front Raise — View the individual Cable Front Raise standards and next strength-level target.
- Plate Loaded Shoulder Press — View the individual Plate Loaded Shoulder Press standards and next strength-level target.
- Dumbbell Front Raise — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Front Raise — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Lateral Raise — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Single Arm Cable Lateral Raise — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.