Seated Cable Row vs Single Arm Dumbbell Rear Delt Fly Strength Standards
Compare your seated cable row and single arm dumbbell rear delt fly against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Use each exercise's canonical input: Selected cable-stack weight for Seated Cable Row and Total external load for Single Arm Dumbbell Rear Delt Fly. Testing: a seated cable row with braced feet, neutral upright torso, full arm extension, controlled lower-rib or upper-abdomen contact, and elbows behind the torso; entered load is the weight of the one dumbbell moved by one arm at a time.. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Seated Cable Row vs Single Arm Dumbbell Rear Delt Fly Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the seated cable row 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 seated cable row 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 Seated Cable Row / 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 Seated Cable Row vs Single Arm Dumbbell Rear Delt Fly Standards
How to read the table: The first number is Seated Cable Row; 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 | 56 / 6 lb 25.4 / 2.7 kg | 77 / 10 lb 34.9 / 4.5 kg | 105 / 15 lb 47.6 / 6.8 kg | 133 / 22 lb 60.3 / 10 kg |
| 130 lb 59 kg | 59 / 6 lb 26.8 / 2.7 kg | 82 / 10 lb 37.2 / 4.5 kg | 111 / 16 lb 50.3 / 7.3 kg | 141 / 23 lb 64 / 10.4 kg |
| 140 lb 63.5 kg | 62 / 7 lb 28.1 / 3.2 kg | 86 / 11 lb 39 / 5 kg | 117 / 17 lb 53.1 / 7.7 kg | 148 / 24 lb 67.1 / 10.9 kg |
| 150 lb 68 kg | 65 / 7 lb 29.5 / 3.2 kg | 90 / 11 lb 40.8 / 5 kg | 122 / 18 lb 55.3 / 8.2 kg | 155 / 26 lb 70.3 / 11.8 kg |
| 160 lb 72.6 kg | 68 / 7 lb 30.8 / 3.2 kg | 94 / 12 lb 42.6 / 5.4 kg | 128 / 19 lb 58.1 / 8.6 kg | 161 / 27 lb 73 / 12.2 kg |
| 170 lb 77.1 kg | 71 / 7 lb 32.2 / 3.2 kg | 97 / 12 lb 44 / 5.4 kg | 133 / 19 lb 60.3 / 8.6 kg | 168 / 28 lb 76.2 / 12.7 kg |
| 180 lb 81.6 kg | 73 / 8 lb 33.1 / 3.6 kg | 101 / 13 lb 45.8 / 5.9 kg | 138 / 20 lb 62.6 / 9.1 kg | 175 / 29 lb 79.4 / 13.2 kg |
| 190 lb 86.2 kg | 76 / 8 lb 34.5 / 3.6 kg | 105 / 13 lb 47.6 / 5.9 kg | 143 / 21 lb 64.9 / 9.5 kg | 181 / 30 lb 82.1 / 13.6 kg |
| 200 lb 90.7 kg | 79 / 8 lb 35.8 / 3.6 kg | 109 / 13 lb 49.4 / 5.9 kg | 148 / 22 lb 67.1 / 10 kg | 187 / 31 lb 84.8 / 14.1 kg |
| 210 lb 95.3 kg | 81 / 9 lb 36.7 / 4.1 kg | 112 / 14 lb 50.8 / 6.4 kg | 153 / 22 lb 69.4 / 10 kg | 193 / 32 lb 87.5 / 14.5 kg |
| 220 lb 99.8 kg | 84 / 9 lb 38.1 / 4.1 kg | 116 / 14 lb 52.6 / 6.4 kg | 158 / 23 lb 71.7 / 10.4 kg | 200 / 33 lb 90.7 / 15 kg |
| 230 lb 104.3 kg | 86 / 9 lb 39 / 4.1 kg | 119 / 15 lb 54 / 6.8 kg | 162 / 24 lb 73.5 / 10.9 kg | 206 / 34 lb 93.4 / 15.4 kg |
| 240 lb 108.9 kg | 89 / 9 lb 40.4 / 4.1 kg | 123 / 15 lb 55.8 / 6.8 kg | 167 / 25 lb 75.7 / 11.3 kg | 212 / 35 lb 96.2 / 15.9 kg |
| 250 lb 113.4 kg | 91 / 10 lb 41.3 / 4.5 kg | 126 / 16 lb 57.2 / 7.3 kg | 172 / 25 lb 78 / 11.3 kg | 217 / 36 lb 98.4 / 16.3 kg |
| 260 lb 117.9 kg | 94 / 10 lb 42.6 / 4.5 kg | 129 / 16 lb 58.5 / 7.3 kg | 176 / 26 lb 79.8 / 11.8 kg | 223 / 37 lb 101.2 / 16.8 kg |
| 270 lb 122.5 kg | 96 / 10 lb 43.5 / 4.5 kg | 133 / 16 lb 60.3 / 7.3 kg | 181 / 27 lb 82.1 / 12.2 kg | 229 / 38 lb 103.9 / 17.2 kg |
| 280 lb 127 kg | 98 / 10 lb 44.5 / 4.5 kg | 136 / 17 lb 61.7 / 7.7 kg | 185 / 27 lb 83.9 / 12.2 kg | 234 / 39 lb 106.1 / 17.7 kg |
| 290 lb 131.5 kg | 101 / 11 lb 45.8 / 5 kg | 139 / 17 lb 63 / 7.7 kg | 190 / 28 lb 86.2 / 12.7 kg | 240 / 40 lb 108.9 / 18.1 kg |
| 300 lb 136.1 kg | 103 / 11 lb 46.7 / 5 kg | 142 / 18 lb 64.4 / 8.2 kg | 194 / 28 lb 88 / 12.7 kg | 245 / 41 lb 111.1 / 18.6 kg |
Women’s Seated Cable Row vs Single Arm Dumbbell Rear Delt Fly Standards
How to read the table: The first number is Seated Cable Row; 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 | 40 / 3 lb 18.1 / 1.4 kg | 57 / 5 lb 25.9 / 2.3 kg | 75 / 8 lb 34 / 3.6 kg | 92 / 13 lb 41.7 / 5.9 kg |
| 110 lb 49.9 kg | 43 / 3 lb 19.5 / 1.4 kg | 61 / 6 lb 27.7 / 2.7 kg | 80 / 9 lb 36.3 / 4.1 kg | 98 / 14 lb 44.5 / 6.4 kg |
| 120 lb 54.4 kg | 46 / 3 lb 20.9 / 1.4 kg | 65 / 6 lb 29.5 / 2.7 kg | 84 / 9 lb 38.1 / 4.1 kg | 103 / 15 lb 46.7 / 6.8 kg |
| 130 lb 59 kg | 48 / 4 lb 21.8 / 1.8 kg | 68 / 6 lb 30.8 / 2.7 kg | 89 / 10 lb 40.4 / 4.5 kg | 109 / 15 lb 49.4 / 6.8 kg |
| 140 lb 63.5 kg | 51 / 4 lb 23.1 / 1.8 kg | 72 / 7 lb 32.7 / 3.2 kg | 94 / 11 lb 42.6 / 5 kg | 115 / 16 lb 52.2 / 7.3 kg |
| 150 lb 68 kg | 53 / 4 lb 24 / 1.8 kg | 75 / 7 lb 34 / 3.2 kg | 98 / 11 lb 44.5 / 5 kg | 120 / 17 lb 54.4 / 7.7 kg |
| 160 lb 72.6 kg | 55 / 4 lb 24.9 / 1.8 kg | 78 / 7 lb 35.4 / 3.2 kg | 102 / 11 lb 46.3 / 5 kg | 125 / 18 lb 56.7 / 8.2 kg |
| 170 lb 77.1 kg | 58 / 4 lb 26.3 / 1.8 kg | 82 / 8 lb 37.2 / 3.6 kg | 107 / 12 lb 48.5 / 5.4 kg | 130 / 18 lb 59 / 8.2 kg |
| 180 lb 81.6 kg | 60 / 5 lb 27.2 / 2.3 kg | 85 / 8 lb 38.6 / 3.6 kg | 111 / 12 lb 50.3 / 5.4 kg | 136 / 19 lb 61.7 / 8.6 kg |
| 190 lb 86.2 kg | 62 / 5 lb 28.1 / 2.3 kg | 88 / 8 lb 39.9 / 3.6 kg | 115 / 13 lb 52.2 / 5.9 kg | 140 / 20 lb 63.5 / 9.1 kg |
| 200 lb 90.7 kg | 64 / 5 lb 29 / 2.3 kg | 91 / 8 lb 41.3 / 3.6 kg | 119 / 13 lb 54 / 5.9 kg | 145 / 21 lb 65.8 / 9.5 kg |
| 210 lb 95.3 kg | 66 / 5 lb 29.9 / 2.3 kg | 94 / 9 lb 42.6 / 4.1 kg | 123 / 14 lb 55.8 / 6.4 kg | 150 / 21 lb 68 / 9.5 kg |
| 220 lb 99.8 kg | 68 / 5 lb 30.8 / 2.3 kg | 97 / 9 lb 44 / 4.1 kg | 127 / 14 lb 57.6 / 6.4 kg | 155 / 22 lb 70.3 / 10 kg |
| 230 lb 104.3 kg | 70 / 5 lb 31.8 / 2.3 kg | 100 / 9 lb 45.4 / 4.1 kg | 130 / 15 lb 59 / 6.8 kg | 160 / 23 lb 72.6 / 10.4 kg |
| 240 lb 108.9 kg | 73 / 5 lb 33.1 / 2.3 kg | 103 / 10 lb 46.7 / 4.5 kg | 134 / 15 lb 60.8 / 6.8 kg | 164 / 23 lb 74.4 / 10.4 kg |
How Your Seated Cable Row 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 seated cable row strength level
The seated cable row standards use the sex-specific standards from the individual Seated Cable Row 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 row more selected resistance 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 seated cable row | Adjust seated cable row 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 Seated Cable Row 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 seated cable 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.
50.3 → 92.5 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 seated cable row standard. A plus sign means the single arm dumbbell rear delt fly standard is higher. A minus sign means the seated cable row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −50 lb −22.7 kg | −67 lb −30.4 kg | −90 lb −40.8 kg | −111 lb −50.3 kg |
| 130 lb 59 kg | −53 lb −24.1 kg | −72 lb −32.7 kg | −95 lb −43 kg | −118 lb −53.6 kg |
| 140 lb 63.5 kg | −55 lb −24.9 kg | −75 lb −34 kg | −100 lb −45.4 kg | −124 lb −56.2 kg |
| 150 lb 68 kg | −58 lb −26.3 kg | −79 lb −35.8 kg | −104 lb −47.1 kg | −129 lb −58.5 kg |
| 160 lb 72.6 kg | −61 lb −27.6 kg | −82 lb −37.2 kg | −109 lb −49.5 kg | −134 lb −60.8 kg |
| 170 lb 77.1 kg | −64 lb −29 kg | −85 lb −38.6 kg | −114 lb −51.7 kg | −140 lb −63.5 kg |
| 180 lb 81.6 kg | −65 lb −29.5 kg | −88 lb −39.9 kg | −118 lb −53.5 kg | −146 lb −66.2 kg |
| 190 lb 86.2 kg | −68 lb −30.9 kg | −92 lb −41.7 kg | −122 lb −55.4 kg | −151 lb −68.5 kg |
| 200 lb 90.7 kg | −71 lb −32.2 kg | −96 lb −43.5 kg | −126 lb −57.1 kg | −156 lb −70.7 kg |
| 210 lb 95.3 kg | −72 lb −32.6 kg | −98 lb −44.4 kg | −131 lb −59.4 kg | −161 lb −73 kg |
| 220 lb 99.8 kg | −75 lb −34 kg | −102 lb −46.2 kg | −135 lb −61.3 kg | −167 lb −75.7 kg |
| 230 lb 104.3 kg | −77 lb −34.9 kg | −104 lb −47.2 kg | −138 lb −62.6 kg | −172 lb −78 kg |
| 240 lb 108.9 kg | −80 lb −36.3 kg | −108 lb −49 kg | −142 lb −64.4 kg | −177 lb −80.3 kg |
| 250 lb 113.4 kg | −81 lb −36.8 kg | −110 lb −49.9 kg | −147 lb −66.7 kg | −181 lb −82.1 kg |
| 260 lb 117.9 kg | −84 lb −38.1 kg | −113 lb −51.2 kg | −150 lb −68 kg | −186 lb −84.4 kg |
| 270 lb 122.5 kg | −86 lb −39 kg | −117 lb −53 kg | −154 lb −69.9 kg | −191 lb −86.7 kg |
| 280 lb 127 kg | −88 lb −40 kg | −119 lb −54 kg | −158 lb −71.7 kg | −195 lb −88.4 kg |
| 290 lb 131.5 kg | −90 lb −40.8 kg | −122 lb −55.3 kg | −162 lb −73.5 kg | −200 lb −90.8 kg |
| 300 lb 136.1 kg | −92 lb −41.7 kg | −124 lb −56.2 kg | −166 lb −75.3 kg | −204 lb −92.5 kg |
How Women’s Seated Cable Row 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.
35.8 → 64 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 seated cable row standard. A plus sign means the single arm dumbbell rear delt fly standard is higher. A minus sign means the seated cable row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −37 lb −16.7 kg | −52 lb −23.6 kg | −67 lb −30.4 kg | −79 lb −35.8 kg |
| 110 lb 49.9 kg | −40 lb −18.1 kg | −55 lb −25 kg | −71 lb −32.2 kg | −84 lb −38.1 kg |
| 120 lb 54.4 kg | −43 lb −19.5 kg | −59 lb −26.8 kg | −75 lb −34 kg | −88 lb −39.9 kg |
| 130 lb 59 kg | −44 lb −20 kg | −62 lb −28.1 kg | −79 lb −35.9 kg | −94 lb −42.6 kg |
| 140 lb 63.5 kg | −47 lb −21.3 kg | −65 lb −29.5 kg | −83 lb −37.6 kg | −99 lb −44.9 kg |
| 150 lb 68 kg | −49 lb −22.2 kg | −68 lb −30.8 kg | −87 lb −39.5 kg | −103 lb −46.7 kg |
| 160 lb 72.6 kg | −51 lb −23.1 kg | −71 lb −32.2 kg | −91 lb −41.3 kg | −107 lb −48.5 kg |
| 170 lb 77.1 kg | −54 lb −24.5 kg | −74 lb −33.6 kg | −95 lb −43.1 kg | −112 lb −50.8 kg |
| 180 lb 81.6 kg | −55 lb −24.9 kg | −77 lb −35 kg | −99 lb −44.9 kg | −117 lb −53.1 kg |
| 190 lb 86.2 kg | −57 lb −25.8 kg | −80 lb −36.3 kg | −102 lb −46.3 kg | −120 lb −54.4 kg |
| 200 lb 90.7 kg | −59 lb −26.7 kg | −83 lb −37.7 kg | −106 lb −48.1 kg | −124 lb −56.3 kg |
| 210 lb 95.3 kg | −61 lb −27.6 kg | −85 lb −38.5 kg | −109 lb −49.4 kg | −129 lb −58.5 kg |
| 220 lb 99.8 kg | −63 lb −28.5 kg | −88 lb −39.9 kg | −113 lb −51.2 kg | −133 lb −60.3 kg |
| 230 lb 104.3 kg | −65 lb −29.5 kg | −91 lb −41.3 kg | −115 lb −52.2 kg | −137 lb −62.2 kg |
| 240 lb 108.9 kg | −68 lb −30.8 kg | −93 lb −42.2 kg | −119 lb −54 kg | −141 lb −64 kg |
Seated Cable Row and Single Arm Dumbbell Rear Delt Fly Exercises Used by This Calculator
This calculator uses a strict seated cable row and a strict single arm dumbbell rear delt fly test. Use strict canonical Seated Cable Row and Single Arm Dumbbell Rear Delt Fly tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use one seated cable row station without torso drive
Brace the feet, keep a neutral upright torso, begin at full arm extension, pull the handle to the lower ribs or upper abdomen with the elbows behind the torso, and return under control. Enter selected stack weight only. Do not enter pulley-adjusted force, a machine plate total, bodyweight shift, leg drive, partial rep, or jerked handle.
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 Seated Cable Row result and one recent Single Arm Dumbbell Rear Delt Fly result
Use each exercise’s canonical input: Selected cable-stack weight for Seated Cable Row and Total external load for Single Arm Dumbbell Rear Delt Fly.
Related Tools
- Seated Cable Row — View the individual Seated Cable Row 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.
- Machine Reverse Fly — 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.
- Machine Lateral Raise — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Front Raise — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.