Dumbbell Bench Press vs Single Arm Cable Fly Strength Standards
Compare your dumbbell bench press and single arm cable fly against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight per dumbbell and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, each rep finishes with full lockout at the top. For the second exercise, complete strict single arm cable fly repetitions through full range with a stable setup, controlled weight, and no assistance. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Bench Press vs Single Arm Cable Fly Strength Standards
Use these tables to compare the estimated one-rep max required for the dumbbell bench press and single arm cable fly to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Dumbbell Bench Press / Single Arm Cable Fly, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Dumbbell Bench Press vs Single Arm Cable Fly 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 | Dumbbell Bench Press | 49 lb22.2 kg | 77 lb34.9 kg | 119 lb54 kg | 154 lb69.9 kg |
| Single Arm Cable Fly | 10 lb4.5 kg | 17 lb7.7 kg | 27 lb12.2 kg | 38 lb17.2 kg | |
| 130 lb59 kg | Dumbbell Bench Press | 52 lb23.6 kg | 82 lb37.2 kg | 126 lb57.2 kg | 162 lb73.5 kg |
| Single Arm Cable Fly | 10 lb4.5 kg | 18 lb8.2 kg | 28 lb12.7 kg | 40 lb18.1 kg | |
| 140 lb63.5 kg | Dumbbell Bench Press | 55 lb24.9 kg | 86 lb39 kg | 132 lb59.9 kg | 171 lb77.6 kg |
| Single Arm Cable Fly | 11 lb5 kg | 19 lb8.6 kg | 29 lb13.2 kg | 42 lb19.1 kg | |
| 150 lb68 kg | Dumbbell Bench Press | 57 lb25.9 kg | 90 lb40.8 kg | 138 lb62.6 kg | 179 lb81.2 kg |
| Single Arm Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 31 lb14.1 kg | 44 lb20 kg | |
| 160 lb72.6 kg | Dumbbell Bench Press | 60 lb27.2 kg | 94 lb42.6 kg | 144 lb65.3 kg | 186 lb84.4 kg |
| Single Arm Cable Fly | 12 lb5.4 kg | 21 lb9.5 kg | 32 lb14.5 kg | 45 lb20.4 kg | |
| 170 lb77.1 kg | Dumbbell Bench Press | 62 lb28.1 kg | 97 lb44 kg | 150 lb68 kg | 194 lb88 kg |
| Single Arm Cable Fly | 12 lb5.4 kg | 21 lb9.5 kg | 33 lb15 kg | 47 lb21.3 kg | |
| 180 lb81.6 kg | Dumbbell Bench Press | 65 lb29.5 kg | 101 lb45.8 kg | 156 lb70.8 kg | 202 lb91.6 kg |
| Single Arm Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 35 lb15.9 kg | 49 lb22.2 kg | |
| 190 lb86.2 kg | Dumbbell Bench Press | 67 lb30.4 kg | 105 lb47.6 kg | 162 lb73.5 kg | 209 lb94.8 kg |
| Single Arm Cable Fly | 13 lb5.9 kg | 23 lb10.4 kg | 36 lb16.3 kg | 51 lb23.1 kg | |
| 200 lb90.7 kg | Dumbbell Bench Press | 69 lb31.3 kg | 109 lb49.4 kg | 168 lb76.2 kg | 216 lb98 kg |
| Single Arm Cable Fly | 13 lb5.9 kg | 24 lb10.9 kg | 37 lb16.8 kg | 53 lb24 kg | |
| 210 lb95.3 kg | Dumbbell Bench Press | 72 lb32.7 kg | 112 lb50.8 kg | 173 lb78.5 kg | 223 lb101.2 kg |
| Single Arm Cable Fly | 14 lb6.4 kg | 25 lb11.3 kg | 38 lb17.2 kg | 55 lb24.9 kg | |
| 220 lb99.8 kg | Dumbbell Bench Press | 74 lb33.6 kg | 116 lb52.6 kg | 179 lb81.2 kg | 230 lb104.3 kg |
| Single Arm Cable Fly | 14 lb6.4 kg | 25 lb11.3 kg | 40 lb18.1 kg | 56 lb25.4 kg | |
| 230 lb104.3 kg | Dumbbell Bench Press | 76 lb34.5 kg | 119 lb54 kg | 184 lb83.5 kg | 237 lb107.5 kg |
| Single Arm Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 41 lb18.6 kg | 58 lb26.3 kg | |
| 240 lb108.9 kg | Dumbbell Bench Press | 78 lb35.4 kg | 123 lb55.8 kg | 189 lb85.7 kg | 244 lb110.7 kg |
| Single Arm Cable Fly | 15 lb6.8 kg | 27 lb12.2 kg | 42 lb19.1 kg | 60 lb27.2 kg | |
| 250 lb113.4 kg | Dumbbell Bench Press | 80 lb36.3 kg | 126 lb57.2 kg | 195 lb88.5 kg | 251 lb113.9 kg |
| Single Arm Cable Fly | 16 lb7.3 kg | 28 lb12.7 kg | 43 lb19.5 kg | 61 lb27.7 kg | |
| 260 lb117.9 kg | Dumbbell Bench Press | 83 lb37.6 kg | 129 lb58.5 kg | 200 lb90.7 kg | 258 lb117 kg |
| Single Arm Cable Fly | 16 lb7.3 kg | 28 lb12.7 kg | 44 lb20 kg | 63 lb28.6 kg | |
| 270 lb122.5 kg | Dumbbell Bench Press | 85 lb38.6 kg | 133 lb60.3 kg | 205 lb93 kg | 264 lb119.7 kg |
| Single Arm Cable Fly | 16 lb7.3 kg | 29 lb13.2 kg | 46 lb20.9 kg | 64 lb29 kg | |
| 280 lb127 kg | Dumbbell Bench Press | 87 lb39.5 kg | 136 lb61.7 kg | 210 lb95.3 kg | 271 lb122.9 kg |
| Single Arm Cable Fly | 17 lb7.7 kg | 30 lb13.6 kg | 47 lb21.3 kg | 66 lb29.9 kg | |
| 290 lb131.5 kg | Dumbbell Bench Press | 89 lb40.4 kg | 139 lb63 kg | 215 lb97.5 kg | 277 lb125.6 kg |
| Single Arm Cable Fly | 17 lb7.7 kg | 30 lb13.6 kg | 48 lb21.8 kg | 68 lb30.8 kg | |
| 300 lb136.1 kg | Dumbbell Bench Press | 91 lb41.3 kg | 142 lb64.4 kg | 220 lb99.8 kg | 283 lb128.4 kg |
| Single Arm Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 49 lb22.2 kg | 69 lb31.3 kg |
Women’s Dumbbell Bench Press vs Single Arm Cable Fly 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 | Dumbbell Bench Press | 18 lb8.2 kg | 34 lb15.4 kg | 57 lb25.9 kg | 80 lb36.3 kg |
| Single Arm Cable Fly | 5 lb2.3 kg | 8 lb3.6 kg | 14 lb6.4 kg | 21 lb9.5 kg | |
| 110 lb49.9 kg | Dumbbell Bench Press | 19 lb8.6 kg | 37 lb16.8 kg | 61 lb27.7 kg | 85 lb38.6 kg |
| Single Arm Cable Fly | 5 lb2.3 kg | 9 lb4.1 kg | 15 lb6.8 kg | 22 lb10 kg | |
| 120 lb54.4 kg | Dumbbell Bench Press | 20 lb9.1 kg | 39 lb17.7 kg | 65 lb29.5 kg | 90 lb40.8 kg |
| Single Arm Cable Fly | 5 lb2.3 kg | 9 lb4.1 kg | 16 lb7.3 kg | 23 lb10.4 kg | |
| 130 lb59 kg | Dumbbell Bench Press | 21 lb9.5 kg | 41 lb18.6 kg | 68 lb30.8 kg | 95 lb43.1 kg |
| Single Arm Cable Fly | 5 lb2.3 kg | 10 lb4.5 kg | 16 lb7.3 kg | 25 lb11.3 kg | |
| 140 lb63.5 kg | Dumbbell Bench Press | 22 lb10 kg | 43 lb19.5 kg | 72 lb32.7 kg | 100 lb45.4 kg |
| Single Arm Cable Fly | 6 lb2.7 kg | 11 lb5 kg | 17 lb7.7 kg | 26 lb11.8 kg | |
| 150 lb68 kg | Dumbbell Bench Press | 23 lb10.4 kg | 45 lb20.4 kg | 75 lb34 kg | 105 lb47.6 kg |
| Single Arm Cable Fly | 6 lb2.7 kg | 11 lb5 kg | 18 lb8.2 kg | 27 lb12.2 kg | |
| 160 lb72.6 kg | Dumbbell Bench Press | 24 lb10.9 kg | 47 lb21.3 kg | 78 lb35.4 kg | 110 lb49.9 kg |
| Single Arm Cable Fly | 6 lb2.7 kg | 11 lb5 kg | 19 lb8.6 kg | 28 lb12.7 kg | |
| 170 lb77.1 kg | Dumbbell Bench Press | 25 lb11.3 kg | 49 lb22.2 kg | 82 lb37.2 kg | 114 lb51.7 kg |
| Single Arm Cable Fly | 7 lb3.2 kg | 12 lb5.4 kg | 20 lb9.1 kg | 29 lb13.2 kg | |
| 180 lb81.6 kg | Dumbbell Bench Press | 26 lb11.8 kg | 51 lb23.1 kg | 85 lb38.6 kg | 119 lb54 kg |
| Single Arm Cable Fly | 7 lb3.2 kg | 12 lb5.4 kg | 20 lb9.1 kg | 30 lb13.6 kg | |
| 190 lb86.2 kg | Dumbbell Bench Press | 27 lb12.2 kg | 53 lb24 kg | 88 lb39.9 kg | 123 lb55.8 kg |
| Single Arm Cable Fly | 7 lb3.2 kg | 13 lb5.9 kg | 21 lb9.5 kg | 32 lb14.5 kg | |
| 200 lb90.7 kg | Dumbbell Bench Press | 28 lb12.7 kg | 55 lb24.9 kg | 91 lb41.3 kg | 127 lb57.6 kg |
| Single Arm Cable Fly | 7 lb3.2 kg | 13 lb5.9 kg | 22 lb10 kg | 33 lb15 kg | |
| 210 lb95.3 kg | Dumbbell Bench Press | 29 lb13.2 kg | 56 lb25.4 kg | 94 lb42.6 kg | 131 lb59.4 kg |
| Single Arm Cable Fly | 8 lb3.6 kg | 14 lb6.4 kg | 23 lb10.4 kg | 34 lb15.4 kg | |
| 220 lb99.8 kg | Dumbbell Bench Press | 30 lb13.6 kg | 58 lb26.3 kg | 97 lb44 kg | 136 lb61.7 kg |
| Single Arm Cable Fly | 8 lb3.6 kg | 14 lb6.4 kg | 23 lb10.4 kg | 35 lb15.9 kg | |
| 230 lb104.3 kg | Dumbbell Bench Press | 31 lb14.1 kg | 60 lb27.2 kg | 100 lb45.4 kg | 140 lb63.5 kg |
| Single Arm Cable Fly | 8 lb3.6 kg | 15 lb6.8 kg | 24 lb10.9 kg | 36 lb16.3 kg | |
| 240 lb108.9 kg | Dumbbell Bench Press | 31 lb14.1 kg | 62 lb28.1 kg | 103 lb46.7 kg | 144 lb65.3 kg |
| Single Arm Cable Fly | 8 lb3.6 kg | 15 lb6.8 kg | 25 lb11.3 kg | 37 lb16.8 kg |
How Your Dumbbell Bench Press vs Single Arm Cable Fly 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
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Dumbbell Bench Press and Single Arm Cable Fly sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
2. Find the dumbbell bench press strength level
The dumbbell bench press rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by 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.
3. Find the single arm cable fly strength level
The standards use the sex-specific thresholds from the individual Single Arm Cable Fly tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with 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.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter 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 dumbbell bench press | Use bilateral estimated max from one-dumbbell input and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the single arm cable fly | 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Dumbbell Bench Press and Single Arm Cable Fly 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 52.7 to 97.1 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Arm Cable Fly standard minus the Dumbbell Bench Press standard: zero means equal, above zero means the Single Arm Cable Fly standard is higher, and below zero means the Dumbbell Bench Press 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 Dumbbell Bench Press and Single Arm Cable Fly Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Dumbbell Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 100–240 lb bodyweight, the Elite gap changes from 26.8 to 48.5 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Arm Cable Fly standard minus the Dumbbell Bench Press standard: zero means equal, above zero means the Single Arm Cable Fly standard is higher, and below zero means the Dumbbell Bench Press 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.
Dumbbell Bench Press and Single Arm Cable Fly Exercises Used by This Calculator
For a useful comparison, perform a strict dumbbell bench press and a strict single arm cable fly using the setup and load rules below. Use strict, repeatable Dumbbell Bench Press and Single Arm Cable Fly 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 Dumbbell Bench Press setup and load convention
Weight entered is weight per dumbbell. Dumbbells are lowered under control to chest level on a flat bench. Both dumbbells move together on each rep. Each rep finishes with full lockout at the top. Raw lifting only. Allowed equipment: matched dumbbells, flat bench, optional rack, optional belt, optional wrist wraps. Disallowed variations: incline dumbbell press, decline dumbbell press, single-arm dumbbell press, machine press, Smith machine, floor press, partial reps, and assisted reps. Estimated 1RM is calculated from bilateral load (weight per dumbbell × 2) and entered reps.
Use the Single Arm Cable Fly 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 cable-fly 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 Dumbbell Bench Press result and one recent Single Arm Cable Fly result
First lift: weight per dumbbell and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Dumbbell Bench Press — View the individual Dumbbell Bench Press standards and next strength-level target.
- Single Arm Cable Fly — View the individual Single Arm Cable Fly standards and next strength-level target.
- Bench Press 1 Rep Max Calculator — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Cable Fly — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Fly — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Incline Dumbbell Fly — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.