Cable Step Up vs Dumbbell Step Up Strength Standards
Compare your cable step-up and dumbbell step-up 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 controlled cable step-ups onto one fixed box through the lead leg with total valid reps counted across both legs and controlled two-dumbbell step-ups onto one fixed platform through the lead leg with total valid reps counted across both legs. 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 Step Up vs Dumbbell Step Up Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the cable step-up and dumbbell step-up 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 step-up and dumbbell step-up.
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 Step Up / Dumbbell Step Up, 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 Step Up vs Dumbbell Step Up Standards
How to read the table: The first number is Cable Step Up; the second is Dumbbell Step Up. 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 | 42 / 49 lb 19.1 / 22.2 kg | 67 / 77 lb 30.4 / 34.9 kg | 98 / 109 lb 44.5 / 49.4 kg | 133 / 143 lb 60.3 / 64.9 kg |
| 130 lb 59 kg | 44 / 52 lb 20 / 23.6 kg | 71 / 82 lb 32.2 / 37.2 kg | 103 / 115 lb 46.7 / 52.2 kg | 141 / 151 lb 64 / 68.5 kg |
| 140 lb 63.5 kg | 47 / 55 lb 21.3 / 24.9 kg | 74 / 86 lb 33.6 / 39 kg | 109 / 121 lb 49.4 / 54.9 kg | 148 / 158 lb 67.1 / 71.7 kg |
| 150 lb 68 kg | 49 / 57 lb 22.2 / 25.9 kg | 78 / 90 lb 35.4 / 40.8 kg | 114 / 126 lb 51.7 / 57.2 kg | 155 / 166 lb 70.3 / 75.3 kg |
| 160 lb 72.6 kg | 51 / 60 lb 23.1 / 27.2 kg | 81 / 94 lb 36.7 / 42.6 kg | 119 / 132 lb 54 / 59.9 kg | 161 / 173 lb 73 / 78.5 kg |
| 170 lb 77.1 kg | 53 / 62 lb 24 / 28.1 kg | 84 / 97 lb 38.1 / 44 kg | 123 / 137 lb 55.8 / 62.1 kg | 168 / 180 lb 76.2 / 81.6 kg |
| 180 lb 81.6 kg | 55 / 65 lb 24.9 / 29.5 kg | 88 / 101 lb 39.9 / 45.8 kg | 128 / 143 lb 58.1 / 64.9 kg | 175 / 187 lb 79.4 / 84.8 kg |
| 190 lb 86.2 kg | 57 / 67 lb 25.9 / 30.4 kg | 91 / 105 lb 41.3 / 47.6 kg | 133 / 148 lb 60.3 / 67.1 kg | 181 / 194 lb 82.1 / 88 kg |
| 200 lb 90.7 kg | 59 / 69 lb 26.8 / 31.3 kg | 94 / 109 lb 42.6 / 49.4 kg | 138 / 153 lb 62.6 / 69.4 kg | 187 / 201 lb 84.8 / 91.2 kg |
| 210 lb 95.3 kg | 61 / 72 lb 27.7 / 32.7 kg | 97 / 112 lb 44 / 50.8 kg | 142 / 158 lb 64.4 / 71.7 kg | 193 / 207 lb 87.5 / 93.9 kg |
| 220 lb 99.8 kg | 63 / 74 lb 28.6 / 33.6 kg | 100 / 116 lb 45.4 / 52.6 kg | 147 / 163 lb 66.7 / 73.9 kg | 200 / 214 lb 90.7 / 97.1 kg |
| 230 lb 104.3 kg | 65 / 76 lb 29.5 / 34.5 kg | 103 / 119 lb 46.7 / 54 kg | 151 / 168 lb 68.5 / 76.2 kg | 206 / 220 lb 93.4 / 99.8 kg |
| 240 lb 108.9 kg | 67 / 78 lb 30.4 / 35.4 kg | 106 / 123 lb 48.1 / 55.8 kg | 155 / 173 lb 70.3 / 78.5 kg | 212 / 227 lb 96.2 / 103 kg |
| 250 lb 113.4 kg | 68 / 80 lb 30.8 / 36.3 kg | 109 / 126 lb 49.4 / 57.2 kg | 160 / 178 lb 72.6 / 80.7 kg | 217 / 233 lb 98.4 / 105.7 kg |
| 260 lb 117.9 kg | 70 / 83 lb 31.8 / 37.6 kg | 112 / 129 lb 50.8 / 58.5 kg | 164 / 182 lb 74.4 / 82.6 kg | 223 / 239 lb 101.2 / 108.4 kg |
| 270 lb 122.5 kg | 72 / 85 lb 32.7 / 38.6 kg | 115 / 133 lb 52.2 / 60.3 kg | 168 / 187 lb 76.2 / 84.8 kg | 229 / 245 lb 103.9 / 111.1 kg |
| 280 lb 127 kg | 74 / 87 lb 33.6 / 39.5 kg | 118 / 136 lb 53.5 / 61.7 kg | 172 / 192 lb 78 / 87.1 kg | 234 / 251 lb 106.1 / 113.9 kg |
| 290 lb 131.5 kg | 76 / 89 lb 34.5 / 40.4 kg | 121 / 139 lb 54.9 / 63 kg | 176 / 196 lb 79.8 / 88.9 kg | 240 / 257 lb 108.9 / 116.6 kg |
| 300 lb 136.1 kg | 77 / 91 lb 34.9 / 41.3 kg | 123 / 142 lb 55.8 / 64.4 kg | 180 / 201 lb 81.6 / 91.2 kg | 245 / 263 lb 111.1 / 119.3 kg |
Women’s Cable Step Up vs Dumbbell Step Up Standards
How to read the table: The first number is Cable Step Up; the second is Dumbbell Step Up. 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 | 25 / 29 lb 11.3 / 13.2 kg | 41 / 46 lb 18.6 / 20.9 kg | 62 / 66 lb 28.1 / 29.9 kg | 85 / 89 lb 38.6 / 40.4 kg |
| 110 lb 49.9 kg | 27 / 31 lb 12.2 / 14.1 kg | 44 / 49 lb 20 / 22.2 kg | 66 / 71 lb 29.9 / 32.2 kg | 90 / 95 lb 40.8 / 43.1 kg |
| 120 lb 54.4 kg | 28 / 33 lb 12.7 / 15 kg | 47 / 52 lb 21.3 / 23.6 kg | 70 / 75 lb 31.8 / 34 kg | 96 / 101 lb 43.5 / 45.8 kg |
| 130 lb 59 kg | 30 / 35 lb 13.6 / 15.9 kg | 49 / 55 lb 22.2 / 24.9 kg | 74 / 79 lb 33.6 / 35.8 kg | 101 / 106 lb 45.8 / 48.1 kg |
| 140 lb 63.5 kg | 32 / 36 lb 14.5 / 16.3 kg | 52 / 57 lb 23.6 / 25.9 kg | 77 / 83 lb 34.9 / 37.6 kg | 106 / 112 lb 48.1 / 50.8 kg |
| 150 lb 68 kg | 33 / 38 lb 15 / 17.2 kg | 54 / 60 lb 24.5 / 27.2 kg | 81 / 87 lb 36.7 / 39.5 kg | 111 / 117 lb 50.3 / 53.1 kg |
| 160 lb 72.6 kg | 34 / 40 lb 15.4 / 18.1 kg | 56 / 63 lb 25.4 / 28.6 kg | 85 / 91 lb 38.6 / 41.3 kg | 116 / 122 lb 52.6 / 55.3 kg |
| 170 lb 77.1 kg | 36 / 41 lb 16.3 / 18.6 kg | 59 / 65 lb 26.8 / 29.5 kg | 88 / 95 lb 39.9 / 43.1 kg | 121 / 127 lb 54.9 / 57.6 kg |
| 180 lb 81.6 kg | 37 / 43 lb 16.8 / 19.5 kg | 61 / 68 lb 27.7 / 30.8 kg | 91 / 98 lb 41.3 / 44.5 kg | 125 / 132 lb 56.7 / 59.9 kg |
| 190 lb 86.2 kg | 39 / 44 lb 17.7 / 20 kg | 63 / 70 lb 28.6 / 31.8 kg | 95 / 102 lb 43.1 / 46.3 kg | 130 / 137 lb 59 / 62.1 kg |
| 200 lb 90.7 kg | 40 / 46 lb 18.1 / 20.9 kg | 65 / 73 lb 29.5 / 33.1 kg | 98 / 105 lb 44.5 / 47.6 kg | 134 / 142 lb 60.8 / 64.4 kg |
| 210 lb 95.3 kg | 41 / 48 lb 18.6 / 21.8 kg | 68 / 75 lb 30.8 / 34 kg | 101 / 109 lb 45.8 / 49.4 kg | 139 / 146 lb 63 / 66.2 kg |
| 220 lb 99.8 kg | 43 / 49 lb 19.5 / 22.2 kg | 70 / 77 lb 31.8 / 34.9 kg | 105 / 112 lb 47.6 / 50.8 kg | 143 / 151 lb 64.9 / 68.5 kg |
| 230 lb 104.3 kg | 44 / 51 lb 20 / 23.1 kg | 72 / 80 lb 32.7 / 36.3 kg | 108 / 116 lb 49 / 52.6 kg | 148 / 156 lb 67.1 / 70.8 kg |
| 240 lb 108.9 kg | 45 / 52 lb 20.4 / 23.6 kg | 74 / 82 lb 33.6 / 37.2 kg | 111 / 119 lb 50.3 / 54 kg | 152 / 160 lb 68.9 / 72.6 kg |
How Your Cable Step Up vs Dumbbell Step Up 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 step-up strength level
The standards use the sex-specific strength levels from the individual Cable Step Up 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 step up with more cable resistance without requiring strength to increase pound for pound.
3. Find the dumbbell step-up strength level
The standards use the sex-specific strength levels from the individual Dumbbell Step Up 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 step up with more combined dumbbell load 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 step-up | Adjust cable step-up targets to exact bodyweight with the two-thirds rule while preserving selected stack resistance and total reps across both legs. |
| Rate the dumbbell step-up | Adjust dumbbell step-up targets to exact bodyweight with the two-thirds rule while preserving combined dumbbell load and total reps across both legs. |
| 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 Step Up and Dumbbell Step Up 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 dumbbell step-up standard is higher; below zero means the cable step-up 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.
4.6 → 8.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell step-up standard minus the cable step-up standard. A plus sign means the dumbbell step-up standard is higher. A minus sign means the cable step-up standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +7 lb +3.1 kg | +10 lb +4.5 kg | +11 lb +4.9 kg | +10 lb +4.6 kg |
| 130 lb 59 kg | +8 lb +3.6 kg | +11 lb +5 kg | +12 lb +5.5 kg | +10 lb +4.5 kg |
| 140 lb 63.5 kg | +8 lb +3.6 kg | +12 lb +5.4 kg | +12 lb +5.5 kg | +10 lb +4.6 kg |
| 150 lb 68 kg | +8 lb +3.7 kg | +12 lb +5.4 kg | +12 lb +5.5 kg | +11 lb +5 kg |
| 160 lb 72.6 kg | +9 lb +4.1 kg | +13 lb +5.9 kg | +13 lb +5.9 kg | +12 lb +5.5 kg |
| 170 lb 77.1 kg | +9 lb +4.1 kg | +13 lb +5.9 kg | +14 lb +6.3 kg | +12 lb +5.4 kg |
| 180 lb 81.6 kg | +10 lb +4.6 kg | +13 lb +5.9 kg | +15 lb +6.8 kg | +12 lb +5.4 kg |
| 190 lb 86.2 kg | +10 lb +4.5 kg | +14 lb +6.3 kg | +15 lb +6.8 kg | +13 lb +5.9 kg |
| 200 lb 90.7 kg | +10 lb +4.5 kg | +15 lb +6.8 kg | +15 lb +6.8 kg | +14 lb +6.4 kg |
| 210 lb 95.3 kg | +11 lb +5 kg | +15 lb +6.8 kg | +16 lb +7.3 kg | +14 lb +6.4 kg |
| 220 lb 99.8 kg | +11 lb +5 kg | +16 lb +7.2 kg | +16 lb +7.2 kg | +14 lb +6.4 kg |
| 230 lb 104.3 kg | +11 lb +5 kg | +16 lb +7.3 kg | +17 lb +7.7 kg | +14 lb +6.4 kg |
| 240 lb 108.9 kg | +11 lb +5 kg | +17 lb +7.7 kg | +18 lb +8.2 kg | +15 lb +6.8 kg |
| 250 lb 113.4 kg | +12 lb +5.5 kg | +17 lb +7.8 kg | +18 lb +8.1 kg | +16 lb +7.3 kg |
| 260 lb 117.9 kg | +13 lb +5.8 kg | +17 lb +7.7 kg | +18 lb +8.2 kg | +16 lb +7.2 kg |
| 270 lb 122.5 kg | +13 lb +5.9 kg | +18 lb +8.1 kg | +19 lb +8.6 kg | +16 lb +7.2 kg |
| 280 lb 127 kg | +13 lb +5.9 kg | +18 lb +8.2 kg | +20 lb +9.1 kg | +17 lb +7.8 kg |
| 290 lb 131.5 kg | +13 lb +5.9 kg | +18 lb +8.1 kg | +20 lb +9.1 kg | +17 lb +7.7 kg |
| 300 lb 136.1 kg | +14 lb +6.4 kg | +19 lb +8.6 kg | +21 lb +9.6 kg | +18 lb +8.2 kg |
How Women’s Cable Step Up and Dumbbell Step Up Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
1.8 → 3.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell step-up standard minus the cable step-up standard. A plus sign means the dumbbell step-up standard is higher. A minus sign means the cable step-up standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +4 lb +1.9 kg | +5 lb +2.3 kg | +4 lb +1.8 kg | +4 lb +1.8 kg |
| 110 lb 49.9 kg | +4 lb +1.9 kg | +5 lb +2.2 kg | +5 lb +2.3 kg | +5 lb +2.3 kg |
| 120 lb 54.4 kg | +5 lb +2.3 kg | +5 lb +2.3 kg | +5 lb +2.2 kg | +5 lb +2.3 kg |
| 130 lb 59 kg | +5 lb +2.3 kg | +6 lb +2.7 kg | +5 lb +2.2 kg | +5 lb +2.3 kg |
| 140 lb 63.5 kg | +4 lb +1.8 kg | +5 lb +2.3 kg | +6 lb +2.7 kg | +6 lb +2.7 kg |
| 150 lb 68 kg | +5 lb +2.2 kg | +6 lb +2.7 kg | +6 lb +2.8 kg | +6 lb +2.8 kg |
| 160 lb 72.6 kg | +6 lb +2.7 kg | +7 lb +3.2 kg | +6 lb +2.7 kg | +6 lb +2.7 kg |
| 170 lb 77.1 kg | +5 lb +2.3 kg | +6 lb +2.7 kg | +7 lb +3.2 kg | +6 lb +2.7 kg |
| 180 lb 81.6 kg | +6 lb +2.7 kg | +7 lb +3.1 kg | +7 lb +3.2 kg | +7 lb +3.2 kg |
| 190 lb 86.2 kg | +5 lb +2.3 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +7 lb +3.1 kg |
| 200 lb 90.7 kg | +6 lb +2.8 kg | +8 lb +3.6 kg | +7 lb +3.1 kg | +8 lb +3.6 kg |
| 210 lb 95.3 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +8 lb +3.6 kg | +7 lb +3.2 kg |
| 220 lb 99.8 kg | +6 lb +2.7 kg | +7 lb +3.1 kg | +7 lb +3.2 kg | +8 lb +3.6 kg |
| 230 lb 104.3 kg | +7 lb +3.1 kg | +8 lb +3.6 kg | +8 lb +3.6 kg | +8 lb +3.7 kg |
| 240 lb 108.9 kg | +7 lb +3.2 kg | +8 lb +3.6 kg | +8 lb +3.7 kg | +8 lb +3.7 kg |
Cable Step Up and Dumbbell Step Up Exercises Used by This Calculator
This calculator uses a strict cable step-up and a strict two-dumbbell step-up. Use strict canonical Cable Step Up and Dumbbell Step Up tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use one cable and box setup and count both legs combined
Enter selected cable-stack resistance and total valid reps across both legs. Drive through the lead leg, stand tall, and lower under control. Do not count push-off, cable yank, hopping, changed box height, substituted loading, assisted, or partial reps.
Enter both dumbbells combined and count both legs combined
Hold two dumbbells, enter their combined weight, and count total valid reps across both legs. Step to controlled standing without trailing-leg push, hand support, rebound, unstable weights, shortened range, or changed platform height.
Enter one recent Cable Step Up result and one recent Dumbbell Step Up 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 Step Up — View the individual Cable Step Up standards and next strength-level target.
- Dumbbell Step Up — View the individual Dumbbell Step Up standards and next strength-level target.
- Step Up Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Step Up — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Kettlebell Step Up — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Smith Machine Step Up — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.