Barbell Clean And Press vs Single Arm Cable Shoulder Press
Compare your clean and press (barbell) and single arm cable shoulder press against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell load and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, stand fully before starting the overhead press. For the second exercise, reps are total valid reps across both arms combined, using the same strict shoulder-press standard on each side. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Clean And Press (Barbell) vs Single Arm Cable Shoulder Press Strength Standards
These bodyweight tables place the clean and press (barbell) and single arm cable shoulder press targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Clean And Press (Barbell) / Single Arm Cable Shoulder Press, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Clean And Press (Barbell) vs Single Arm Cable Shoulder Press Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Clean And Press (Barbell) | 70 lb31.8 kg | 87 lb39.5 kg | 104 lb47.2 kg | 126 lb57.2 kg |
| Single Arm Cable Shoulder Press | 17 lb7.7 kg | 28 lb12.7 kg | 43 lb19.5 kg | 62 lb28.1 kg | |
| 130 lb59 kg | Clean And Press (Barbell) | 74 lb33.6 kg | 92 lb41.7 kg | 109 lb49.4 kg | 133 lb60.3 kg |
| Single Arm Cable Shoulder Press | 18 lb8.2 kg | 30 lb13.6 kg | 46 lb20.9 kg | 65 lb29.5 kg | |
| 140 lb63.5 kg | Clean And Press (Barbell) | 78 lb35.4 kg | 96 lb43.5 kg | 115 lb52.2 kg | 140 lb63.5 kg |
| Single Arm Cable Shoulder Press | 19 lb8.6 kg | 31 lb14.1 kg | 48 lb21.8 kg | 69 lb31.3 kg | |
| 150 lb68 kg | Clean And Press (Barbell) | 81 lb36.7 kg | 101 lb45.8 kg | 120 lb54.4 kg | 146 lb66.2 kg |
| Single Arm Cable Shoulder Press | 20 lb9.1 kg | 32 lb14.5 kg | 50 lb22.7 kg | 72 lb32.7 kg | |
| 160 lb72.6 kg | Clean And Press (Barbell) | 85 lb38.6 kg | 105 lb47.6 kg | 126 lb57.2 kg | 152 lb68.9 kg |
| Single Arm Cable Shoulder Press | 21 lb9.5 kg | 34 lb15.4 kg | 53 lb24 kg | 75 lb34 kg | |
| 170 lb77.1 kg | Clean And Press (Barbell) | 88 lb39.9 kg | 110 lb49.9 kg | 131 lb59.4 kg | 159 lb72.1 kg |
| Single Arm Cable Shoulder Press | 21 lb9.5 kg | 35 lb15.9 kg | 55 lb24.9 kg | 78 lb35.4 kg | |
| 180 lb81.6 kg | Clean And Press (Barbell) | 92 lb41.7 kg | 114 lb51.7 kg | 136 lb61.7 kg | 165 lb74.8 kg |
| Single Arm Cable Shoulder Press | 22 lb10 kg | 37 lb16.8 kg | 57 lb25.9 kg | 81 lb36.7 kg | |
| 190 lb86.2 kg | Clean And Press (Barbell) | 95 lb43.1 kg | 118 lb53.5 kg | 141 lb64 kg | 171 lb77.6 kg |
| Single Arm Cable Shoulder Press | 23 lb10.4 kg | 38 lb17.2 kg | 59 lb26.8 kg | 84 lb38.1 kg | |
| 200 lb90.7 kg | Clean And Press (Barbell) | 98 lb44.5 kg | 122 lb55.3 kg | 146 lb66.2 kg | 177 lb80.3 kg |
| Single Arm Cable Shoulder Press | 24 lb10.9 kg | 39 lb17.7 kg | 61 lb27.7 kg | 87 lb39.5 kg | |
| 210 lb95.3 kg | Clean And Press (Barbell) | 102 lb46.3 kg | 126 lb57.2 kg | 151 lb68.5 kg | 183 lb83 kg |
| Single Arm Cable Shoulder Press | 25 lb11.3 kg | 41 lb18.6 kg | 63 lb28.6 kg | 90 lb40.8 kg | |
| 220 lb99.8 kg | Clean And Press (Barbell) | 105 lb47.6 kg | 130 lb59 kg | 155 lb70.3 kg | 189 lb85.7 kg |
| Single Arm Cable Shoulder Press | 25 lb11.3 kg | 42 lb19.1 kg | 65 lb29.5 kg | 93 lb42.2 kg | |
| 230 lb104.3 kg | Clean And Press (Barbell) | 108 lb49 kg | 134 lb60.8 kg | 160 lb72.6 kg | 194 lb88 kg |
| Single Arm Cable Shoulder Press | 26 lb11.8 kg | 43 lb19.5 kg | 67 lb30.4 kg | 95 lb43.1 kg | |
| 240 lb108.9 kg | Clean And Press (Barbell) | 111 lb50.3 kg | 138 lb62.6 kg | 165 lb74.8 kg | 200 lb90.7 kg |
| Single Arm Cable Shoulder Press | 27 lb12.2 kg | 44 lb20 kg | 69 lb31.3 kg | 98 lb44.5 kg | |
| 250 lb113.4 kg | Clean And Press (Barbell) | 114 lb51.7 kg | 142 lb64.4 kg | 169 lb76.7 kg | 205 lb93 kg |
| Single Arm Cable Shoulder Press | 28 lb12.7 kg | 46 lb20.9 kg | 71 lb32.2 kg | 101 lb45.8 kg | |
| 260 lb117.9 kg | Clean And Press (Barbell) | 117 lb53.1 kg | 145 lb65.8 kg | 174 lb78.9 kg | 211 lb95.7 kg |
| Single Arm Cable Shoulder Press | 28 lb12.7 kg | 47 lb21.3 kg | 73 lb33.1 kg | 104 lb47.2 kg | |
| 270 lb122.5 kg | Clean And Press (Barbell) | 120 lb54.4 kg | 149 lb67.6 kg | 178 lb80.7 kg | 216 lb98 kg |
| Single Arm Cable Shoulder Press | 29 lb13.2 kg | 48 lb21.8 kg | 75 lb34 kg | 106 lb48.1 kg | |
| 280 lb127 kg | Clean And Press (Barbell) | 123 lb55.8 kg | 153 lb69.4 kg | 183 lb83 kg | 221 lb100.2 kg |
| Single Arm Cable Shoulder Press | 30 lb13.6 kg | 49 lb22.2 kg | 76 lb34.5 kg | 109 lb49.4 kg | |
| 290 lb131.5 kg | Clean And Press (Barbell) | 126 lb57.2 kg | 156 lb70.8 kg | 187 lb84.8 kg | 227 lb103 kg |
| Single Arm Cable Shoulder Press | 30 lb13.6 kg | 50 lb22.7 kg | 78 lb35.4 kg | 111 lb50.3 kg | |
| 300 lb136.1 kg | Clean And Press (Barbell) | 129 lb58.5 kg | 160 lb72.6 kg | 191 lb86.6 kg | 232 lb105.2 kg |
| Single Arm Cable Shoulder Press | 31 lb14.1 kg | 52 lb23.6 kg | 80 lb36.3 kg | 114 lb51.7 kg |
Women’s Clean And Press (Barbell) vs Single Arm Cable Shoulder Press Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Clean And Press (Barbell) | 34 lb15.4 kg | 43 lb19.5 kg | 53 lb24 kg | 69 lb31.3 kg |
| Single Arm Cable Shoulder Press | 8 lb3.6 kg | 15 lb6.8 kg | 24 lb10.9 kg | 36 lb16.3 kg | |
| 110 lb49.9 kg | Clean And Press (Barbell) | 37 lb16.8 kg | 46 lb20.9 kg | 56 lb25.4 kg | 73 lb33.1 kg |
| Single Arm Cable Shoulder Press | 9 lb4.1 kg | 16 lb7.3 kg | 26 lb11.8 kg | 38 lb17.2 kg | |
| 120 lb54.4 kg | Clean And Press (Barbell) | 39 lb17.7 kg | 48 lb21.8 kg | 59 lb26.8 kg | 78 lb35.4 kg |
| Single Arm Cable Shoulder Press | 9 lb4.1 kg | 17 lb7.7 kg | 28 lb12.7 kg | 41 lb18.6 kg | |
| 130 lb59 kg | Clean And Press (Barbell) | 41 lb18.6 kg | 51 lb23.1 kg | 63 lb28.6 kg | 82 lb37.2 kg |
| Single Arm Cable Shoulder Press | 10 lb4.5 kg | 18 lb8.2 kg | 29 lb13.2 kg | 43 lb19.5 kg | |
| 140 lb63.5 kg | Clean And Press (Barbell) | 43 lb19.5 kg | 53 lb24 kg | 66 lb29.9 kg | 86 lb39 kg |
| Single Arm Cable Shoulder Press | 11 lb5 kg | 19 lb8.6 kg | 31 lb14.1 kg | 45 lb20.4 kg | |
| 150 lb68 kg | Clean And Press (Barbell) | 45 lb20.4 kg | 56 lb25.4 kg | 69 lb31.3 kg | 90 lb40.8 kg |
| Single Arm Cable Shoulder Press | 11 lb5 kg | 20 lb9.1 kg | 32 lb14.5 kg | 47 lb21.3 kg | |
| 160 lb72.6 kg | Clean And Press (Barbell) | 47 lb21.3 kg | 58 lb26.3 kg | 72 lb32.7 kg | 94 lb42.6 kg |
| Single Arm Cable Shoulder Press | 11 lb5 kg | 21 lb9.5 kg | 33 lb15 kg | 49 lb22.2 kg | |
| 170 lb77.1 kg | Clean And Press (Barbell) | 49 lb22.2 kg | 61 lb27.7 kg | 75 lb34 kg | 98 lb44.5 kg |
| Single Arm Cable Shoulder Press | 12 lb5.4 kg | 22 lb10 kg | 35 lb15.9 kg | 51 lb23.1 kg | |
| 180 lb81.6 kg | Clean And Press (Barbell) | 51 lb23.1 kg | 63 lb28.6 kg | 78 lb35.4 kg | 102 lb46.3 kg |
| Single Arm Cable Shoulder Press | 12 lb5.4 kg | 23 lb10.4 kg | 36 lb16.3 kg | 53 lb24 kg | |
| 190 lb86.2 kg | Clean And Press (Barbell) | 53 lb24 kg | 66 lb29.9 kg | 81 lb36.7 kg | 105 lb47.6 kg |
| Single Arm Cable Shoulder Press | 13 lb5.9 kg | 23 lb10.4 kg | 37 lb16.8 kg | 55 lb24.9 kg | |
| 200 lb90.7 kg | Clean And Press (Barbell) | 55 lb24.9 kg | 68 lb30.8 kg | 84 lb38.1 kg | 109 lb49.4 kg |
| Single Arm Cable Shoulder Press | 13 lb5.9 kg | 24 lb10.9 kg | 39 lb17.7 kg | 57 lb25.9 kg | |
| 210 lb95.3 kg | Clean And Press (Barbell) | 56 lb25.4 kg | 70 lb31.8 kg | 86 lb39 kg | 113 lb51.3 kg |
| Single Arm Cable Shoulder Press | 14 lb6.4 kg | 25 lb11.3 kg | 40 lb18.1 kg | 59 lb26.8 kg | |
| 220 lb99.8 kg | Clean And Press (Barbell) | 58 lb26.3 kg | 72 lb32.7 kg | 89 lb40.4 kg | 116 lb52.6 kg |
| Single Arm Cable Shoulder Press | 14 lb6.4 kg | 26 lb11.8 kg | 41 lb18.6 kg | 61 lb27.7 kg | |
| 230 lb104.3 kg | Clean And Press (Barbell) | 60 lb27.2 kg | 74 lb33.6 kg | 92 lb41.7 kg | 120 lb54.4 kg |
| Single Arm Cable Shoulder Press | 15 lb6.8 kg | 27 lb12.2 kg | 43 lb19.5 kg | 62 lb28.1 kg | |
| 240 lb108.9 kg | Clean And Press (Barbell) | 62 lb28.1 kg | 77 lb34.9 kg | 94 lb42.6 kg | 123 lb55.8 kg |
| Single Arm Cable Shoulder Press | 15 lb6.8 kg | 27 lb12.2 kg | 44 lb20 kg | 64 lb29 kg |
How Your Clean And Press (Barbell) vs Single Arm Cable Shoulder Press Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Clean And Press (Barbell) vs Single Arm Cable Shoulder Press comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.
2. Find the clean and press (barbell) strength level
For clean and press (barbell), the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use 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.
3. Find the single arm cable shoulder press strength level
For single arm cable shoulder press, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
4. Compare the two results
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. Age range is recorded anonymously but does not change these 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 clean and press (barbell) | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the single arm cable shoulder press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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 view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Clean And Press (Barbell) and Single Arm Cable Shoulder Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
Across 120–300 lb bodyweight, the Elite gap changes from 29.1 to 53.5 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Arm Cable Shoulder Press standard minus the Clean And Press (Barbell) standard: zero means equal, above zero means the Single Arm Cable Shoulder Press standard is higher, and below zero means the Clean And Press (Barbell) standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Clean And Press (Barbell) and Single Arm Cable 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.
Across 100–240 lb bodyweight, the Elite gap changes from 15 to 26.8 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Arm Cable Shoulder Press standard minus the Clean And Press (Barbell) standard: zero means equal, above zero means the Single Arm Cable Shoulder Press standard is higher, and below zero means the Clean And Press (Barbell) standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Clean And Press (Barbell) and Single Arm Cable Shoulder Press Exercises Used by This Calculator
The calculator expects repeatable clean and press (barbell) and single arm cable shoulder press results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Clean And Press (Barbell) and Single Arm Cable Shoulder Press tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the Clean And Press (Barbell) setup and load convention
Barbell starts on the floor from a dead stop. Clean each rep to a stable front rack. Stand fully before starting the overhead press. Press strictly; no dip, drive, jerk, or rebend. Lock out overhead with hips, knees, and elbows extended. Lower or reset under control before the next rep. No bouncing from the floor between reps. No hang cleans, thrusters, continental cleans, or axle variations. No dumbbells, kettlebells, machines, Smith machines, or straps.
Use the Single Arm Cable Shoulder Press setup and load convention
Entered load is the selected or loaded cable resistance for the one working handle and one arm at a time. Do not enter bodyweight, combined left-plus-right load, another station’s converted force, or a different implement’s load. Reps are total valid reps across both arms combined, using the same strict shoulder-press standard on each side. No side selector, separate left/right entries, or imbalance score is supported; this tool scores the total-combined unilateral test only. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Clean And Press (Barbell) result and one recent Single Arm Cable Shoulder Press result
First lift: total barbell load and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Clean And Press (Barbell) — View the individual Clean And Press (Barbell) standards and next strength-level target.
- Single Arm Cable Shoulder Press — View the individual Single Arm Cable Shoulder Press standards and next strength-level target.
- Barbell Power Clean — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Hang Clean — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Single Arm Dumbbell Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Cable Shoulder Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.