Dumbbell Bench Press vs Single Arm Cable Shoulder Press Strength Standards
Compare your dumbbell bench press 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: 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, 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.
Dumbbell Bench Press vs Single Arm Cable Shoulder Press Strength Standards
These bodyweight tables place the dumbbell bench press 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 Dumbbell Bench Press / 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 Dumbbell Bench Press 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 | Dumbbell Bench Press | 49 lb22.2 kg | 77 lb34.9 kg | 119 lb54 kg | 154 lb69.9 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 | Dumbbell Bench Press | 52 lb23.6 kg | 82 lb37.2 kg | 126 lb57.2 kg | 162 lb73.5 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 | Dumbbell Bench Press | 55 lb24.9 kg | 86 lb39 kg | 132 lb59.9 kg | 171 lb77.6 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 | Dumbbell Bench Press | 57 lb25.9 kg | 90 lb40.8 kg | 138 lb62.6 kg | 179 lb81.2 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 | Dumbbell Bench Press | 60 lb27.2 kg | 94 lb42.6 kg | 144 lb65.3 kg | 186 lb84.4 kg |
| Single Arm Cable Shoulder Press | 21 lb9.5 kg | 34 lb15.4 kg | 53 lb24 kg | 75 lb34 kg | |
| 170 lb77.1 kg | Dumbbell Bench Press | 62 lb28.1 kg | 97 lb44 kg | 150 lb68 kg | 194 lb88 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 | Dumbbell Bench Press | 65 lb29.5 kg | 101 lb45.8 kg | 156 lb70.8 kg | 202 lb91.6 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 | Dumbbell Bench Press | 67 lb30.4 kg | 105 lb47.6 kg | 162 lb73.5 kg | 209 lb94.8 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 | Dumbbell Bench Press | 69 lb31.3 kg | 109 lb49.4 kg | 168 lb76.2 kg | 216 lb98 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 | Dumbbell Bench Press | 72 lb32.7 kg | 112 lb50.8 kg | 173 lb78.5 kg | 223 lb101.2 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 | Dumbbell Bench Press | 74 lb33.6 kg | 116 lb52.6 kg | 179 lb81.2 kg | 230 lb104.3 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 | Dumbbell Bench Press | 76 lb34.5 kg | 119 lb54 kg | 184 lb83.5 kg | 237 lb107.5 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 | Dumbbell Bench Press | 78 lb35.4 kg | 123 lb55.8 kg | 189 lb85.7 kg | 244 lb110.7 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 | Dumbbell Bench Press | 80 lb36.3 kg | 126 lb57.2 kg | 195 lb88.5 kg | 251 lb113.9 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 | Dumbbell Bench Press | 83 lb37.6 kg | 129 lb58.5 kg | 200 lb90.7 kg | 258 lb117 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 | Dumbbell Bench Press | 85 lb38.6 kg | 133 lb60.3 kg | 205 lb93 kg | 264 lb119.7 kg |
| Single Arm Cable Shoulder Press | 29 lb13.2 kg | 48 lb21.8 kg | 75 lb34 kg | 106 lb48.1 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 Shoulder Press | 30 lb13.6 kg | 49 lb22.2 kg | 76 lb34.5 kg | 109 lb49.4 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 Shoulder Press | 30 lb13.6 kg | 50 lb22.7 kg | 78 lb35.4 kg | 111 lb50.3 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 Shoulder Press | 31 lb14.1 kg | 52 lb23.6 kg | 80 lb36.3 kg | 114 lb51.7 kg |
Women’s Dumbbell Bench Press 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 | Dumbbell Bench Press | 18 lb8.2 kg | 34 lb15.4 kg | 57 lb25.9 kg | 80 lb36.3 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 | Dumbbell Bench Press | 19 lb8.6 kg | 37 lb16.8 kg | 61 lb27.7 kg | 85 lb38.6 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 | Dumbbell Bench Press | 20 lb9.1 kg | 39 lb17.7 kg | 65 lb29.5 kg | 90 lb40.8 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 | Dumbbell Bench Press | 21 lb9.5 kg | 41 lb18.6 kg | 68 lb30.8 kg | 95 lb43.1 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 | Dumbbell Bench Press | 22 lb10 kg | 43 lb19.5 kg | 72 lb32.7 kg | 100 lb45.4 kg |
| Single Arm Cable Shoulder Press | 11 lb5 kg | 19 lb8.6 kg | 31 lb14.1 kg | 45 lb20.4 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 Shoulder Press | 11 lb5 kg | 20 lb9.1 kg | 32 lb14.5 kg | 47 lb21.3 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 Shoulder Press | 11 lb5 kg | 21 lb9.5 kg | 33 lb15 kg | 49 lb22.2 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 Shoulder Press | 12 lb5.4 kg | 22 lb10 kg | 35 lb15.9 kg | 51 lb23.1 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 Shoulder Press | 12 lb5.4 kg | 23 lb10.4 kg | 36 lb16.3 kg | 53 lb24 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 Shoulder Press | 13 lb5.9 kg | 23 lb10.4 kg | 37 lb16.8 kg | 55 lb24.9 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 Shoulder Press | 13 lb5.9 kg | 24 lb10.9 kg | 39 lb17.7 kg | 57 lb25.9 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 Shoulder Press | 14 lb6.4 kg | 25 lb11.3 kg | 40 lb18.1 kg | 59 lb26.8 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 Shoulder Press | 14 lb6.4 kg | 26 lb11.8 kg | 41 lb18.6 kg | 61 lb27.7 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 Shoulder Press | 15 lb6.8 kg | 27 lb12.2 kg | 43 lb19.5 kg | 62 lb28.1 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 Shoulder Press | 15 lb6.8 kg | 27 lb12.2 kg | 44 lb20 kg | 64 lb29 kg |
How Your Dumbbell Bench Press vs Single Arm Cable Shoulder Press Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
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)
Use recent Dumbbell Bench Press and Single Arm Cable Shoulder Press 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
For dumbbell bench 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.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
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.
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
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 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. |
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 Shoulder Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
41.8 → 76.7 kg from 120 to 300 lb bodyweight.
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 Dumbbell Bench Press standard: zero means equal, above zero means the Single Arm Cable Shoulder Press 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 Shoulder Press 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 20 to 36.3 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 Dumbbell Bench Press standard: zero means equal, above zero means the Single Arm Cable Shoulder Press 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 Shoulder Press Exercises Used by This Calculator
The calculator expects repeatable dumbbell bench press and single arm cable shoulder press results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Dumbbell Bench Press 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 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 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 Dumbbell Bench Press result and one recent Single Arm Cable Shoulder Press 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 Shoulder Press — View the individual Single Arm Cable Shoulder Press 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.
- 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.
- Machine Shoulder Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.