Landmine Press vs Single Arm Cable Lateral Raise Strength Standards
Compare your landmine press and single arm cable lateral raise against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, priority.
First lift: free-end landmine weight used by one arm and 1–12 strict reps. Second lift: displayed machine or stack weight and 1–12 strict reps. Pounds or kilograms. For the first exercise, press from shoulder or chest height along the angled bar path, reach a controlled lockout, and avoid turning it into a push press. For the second exercise, raise one cable handle out to the side through the accepted shoulder-height range, pause under control, and lower without swing, shrug dominance, or trunk lean. Heavier lift is not automatically the stronger one.
Landmine Press vs Single Arm Cable Lateral Raise Strength Standards
These bodyweight tables place the landmine press and single arm cable lateral raise 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 Landmine Press / Single Arm Cable Lateral Raise, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Landmine Press vs Single Arm Cable Lateral Raise 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 | Landmine Press | 25 lb11.3 kg | 39 lb17.7 kg | 56 lb25.4 kg | 73 lb33.1 kg |
| Single Arm Cable Lateral Raise | 7 lb3.2 kg | 10 lb4.5 kg | 17 lb7.7 kg | 24 lb10.9 kg | |
| 130 lb59 kg | Landmine Press | 26 lb11.8 kg | 41 lb18.6 kg | 59 lb26.8 kg | 77 lb34.9 kg |
| Single Arm Cable Lateral Raise | 7 lb3.2 kg | 11 lb5 kg | 18 lb8.2 kg | 25 lb11.3 kg | |
| 140 lb63.5 kg | Landmine Press | 28 lb12.7 kg | 43 lb19.5 kg | 62 lb28.1 kg | 81 lb36.7 kg |
| Single Arm Cable Lateral Raise | 7 lb3.2 kg | 11 lb5 kg | 19 lb8.6 kg | 26 lb11.8 kg | |
| 150 lb68 kg | Landmine Press | 29 lb13.2 kg | 45 lb20.4 kg | 65 lb29.5 kg | 85 lb38.6 kg |
| Single Arm Cable Lateral Raise | 8 lb3.6 kg | 12 lb5.4 kg | 20 lb9.1 kg | 27 lb12.2 kg | |
| 160 lb72.6 kg | Landmine Press | 30 lb13.6 kg | 47 lb21.3 kg | 68 lb30.8 kg | 88 lb39.9 kg |
| Single Arm Cable Lateral Raise | 8 lb3.6 kg | 12 lb5.4 kg | 21 lb9.5 kg | 29 lb13.2 kg | |
| 170 lb77.1 kg | Landmine Press | 32 lb14.5 kg | 49 lb22.2 kg | 71 lb32.2 kg | 92 lb41.7 kg |
| Single Arm Cable Lateral Raise | 8 lb3.6 kg | 13 lb5.9 kg | 21 lb9.5 kg | 30 lb13.6 kg | |
| 180 lb81.6 kg | Landmine Press | 33 lb15 kg | 51 lb23.1 kg | 73 lb33.1 kg | 95 lb43.1 kg |
| Single Arm Cable Lateral Raise | 9 lb4.1 kg | 14 lb6.4 kg | 22 lb10 kg | 31 lb14.1 kg | |
| 190 lb86.2 kg | Landmine Press | 34 lb15.4 kg | 53 lb24 kg | 76 lb34.5 kg | 99 lb44.9 kg |
| Single Arm Cable Lateral Raise | 9 lb4.1 kg | 14 lb6.4 kg | 23 lb10.4 kg | 32 lb14.5 kg | |
| 200 lb90.7 kg | Landmine Press | 35 lb15.9 kg | 55 lb24.9 kg | 79 lb35.8 kg | 102 lb46.3 kg |
| Single Arm Cable Lateral Raise | 9 lb4.1 kg | 14 lb6.4 kg | 24 lb10.9 kg | 33 lb15 kg | |
| 210 lb95.3 kg | Landmine Press | 36 lb16.3 kg | 57 lb25.9 kg | 81 lb36.7 kg | 106 lb48.1 kg |
| Single Arm Cable Lateral Raise | 10 lb4.5 kg | 15 lb6.8 kg | 25 lb11.3 kg | 34 lb15.4 kg | |
| 220 lb99.8 kg | Landmine Press | 37 lb16.8 kg | 58 lb26.3 kg | 84 lb38.1 kg | 109 lb49.4 kg |
| Single Arm Cable Lateral Raise | 10 lb4.5 kg | 15 lb6.8 kg | 25 lb11.3 kg | 35 lb15.9 kg | |
| 230 lb104.3 kg | Landmine Press | 39 lb17.7 kg | 60 lb27.2 kg | 86 lb39 kg | 112 lb50.8 kg |
| Single Arm Cable Lateral Raise | 10 lb4.5 kg | 16 lb7.3 kg | 26 lb11.8 kg | 36 lb16.3 kg | |
| 240 lb108.9 kg | Landmine Press | 40 lb18.1 kg | 62 lb28.1 kg | 89 lb40.4 kg | 116 lb52.6 kg |
| Single Arm Cable Lateral Raise | 11 lb5 kg | 16 lb7.3 kg | 27 lb12.2 kg | 37 lb16.8 kg | |
| 250 lb113.4 kg | Landmine Press | 41 lb18.6 kg | 64 lb29 kg | 91 lb41.3 kg | 119 lb54 kg |
| Single Arm Cable Lateral Raise | 11 lb5 kg | 17 lb7.7 kg | 28 lb12.7 kg | 38 lb17.2 kg | |
| 260 lb117.9 kg | Landmine Press | 42 lb19.1 kg | 65 lb29.5 kg | 94 lb42.6 kg | 122 lb55.3 kg |
| Single Arm Cable Lateral Raise | 11 lb5 kg | 17 lb7.7 kg | 28 lb12.7 kg | 39 lb17.7 kg | |
| 270 lb122.5 kg | Landmine Press | 43 lb19.5 kg | 67 lb30.4 kg | 96 lb43.5 kg | 125 lb56.7 kg |
| Single Arm Cable Lateral Raise | 11 lb5 kg | 18 lb8.2 kg | 29 lb13.2 kg | 40 lb18.1 kg | |
| 280 lb127 kg | Landmine Press | 44 lb20 kg | 69 lb31.3 kg | 98 lb44.5 kg | 128 lb58.1 kg |
| Single Arm Cable Lateral Raise | 12 lb5.4 kg | 18 lb8.2 kg | 30 lb13.6 kg | 41 lb18.6 kg | |
| 290 lb131.5 kg | Landmine Press | 45 lb20.4 kg | 70 lb31.8 kg | 101 lb45.8 kg | 131 lb59.4 kg |
| Single Arm Cable Lateral Raise | 12 lb5.4 kg | 19 lb8.6 kg | 30 lb13.6 kg | 42 lb19.1 kg | |
| 300 lb136.1 kg | Landmine Press | 46 lb20.9 kg | 72 lb32.7 kg | 103 lb46.7 kg | 134 lb60.8 kg |
| Single Arm Cable Lateral Raise | 12 lb5.4 kg | 19 lb8.6 kg | 31 lb14.1 kg | 43 lb19.5 kg |
Women’s Landmine Press vs Single Arm Cable Lateral Raise 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 | Landmine Press | 14 lb6.4 kg | 23 lb10.4 kg | 34 lb15.4 kg | 46 lb20.9 kg |
| Single Arm Cable Lateral Raise | 4 lb1.8 kg | 6 lb2.7 kg | 9 lb4.1 kg | 14 lb6.4 kg | |
| 110 lb49.9 kg | Landmine Press | 15 lb6.8 kg | 24 lb10.9 kg | 37 lb16.8 kg | 49 lb22.2 kg |
| Single Arm Cable Lateral Raise | 4 lb1.8 kg | 7 lb3.2 kg | 10 lb4.5 kg | 15 lb6.8 kg | |
| 120 lb54.4 kg | Landmine Press | 16 lb7.3 kg | 26 lb11.8 kg | 39 lb17.7 kg | 52 lb23.6 kg |
| Single Arm Cable Lateral Raise | 4 lb1.8 kg | 7 lb3.2 kg | 10 lb4.5 kg | 16 lb7.3 kg | |
| 130 lb59 kg | Landmine Press | 16 lb7.3 kg | 27 lb12.2 kg | 41 lb18.6 kg | 55 lb24.9 kg |
| Single Arm Cable Lateral Raise | 5 lb2.3 kg | 7 lb3.2 kg | 11 lb5 kg | 16 lb7.3 kg | |
| 140 lb63.5 kg | Landmine Press | 17 lb7.7 kg | 29 lb13.2 kg | 43 lb19.5 kg | 57 lb25.9 kg |
| Single Arm Cable Lateral Raise | 5 lb2.3 kg | 8 lb3.6 kg | 11 lb5 kg | 17 lb7.7 kg | |
| 150 lb68 kg | Landmine Press | 18 lb8.2 kg | 30 lb13.6 kg | 45 lb20.4 kg | 60 lb27.2 kg |
| Single Arm Cable Lateral Raise | 5 lb2.3 kg | 8 lb3.6 kg | 12 lb5.4 kg | 18 lb8.2 kg | |
| 160 lb72.6 kg | Landmine Press | 19 lb8.6 kg | 31 lb14.1 kg | 47 lb21.3 kg | 63 lb28.6 kg |
| Single Arm Cable Lateral Raise | 5 lb2.3 kg | 8 lb3.6 kg | 13 lb5.9 kg | 19 lb8.6 kg | |
| 170 lb77.1 kg | Landmine Press | 20 lb9.1 kg | 33 lb15 kg | 49 lb22.2 kg | 65 lb29.5 kg |
| Single Arm Cable Lateral Raise | 5 lb2.3 kg | 9 lb4.1 kg | 13 lb5.9 kg | 20 lb9.1 kg | |
| 180 lb81.6 kg | Landmine Press | 20 lb9.1 kg | 34 lb15.4 kg | 51 lb23.1 kg | 68 lb30.8 kg |
| Single Arm Cable Lateral Raise | 6 lb2.7 kg | 9 lb4.1 kg | 14 lb6.4 kg | 20 lb9.1 kg | |
| 190 lb86.2 kg | Landmine Press | 21 lb9.5 kg | 35 lb15.9 kg | 53 lb24 kg | 70 lb31.8 kg |
| Single Arm Cable Lateral Raise | 6 lb2.7 kg | 9 lb4.1 kg | 14 lb6.4 kg | 21 lb9.5 kg | |
| 200 lb90.7 kg | Landmine Press | 22 lb10 kg | 36 lb16.3 kg | 55 lb24.9 kg | 73 lb33.1 kg |
| Single Arm Cable Lateral Raise | 6 lb2.7 kg | 10 lb4.5 kg | 15 lb6.8 kg | 22 lb10 kg | |
| 210 lb95.3 kg | Landmine Press | 23 lb10.4 kg | 38 lb17.2 kg | 56 lb25.4 kg | 75 lb34 kg |
| Single Arm Cable Lateral Raise | 6 lb2.7 kg | 10 lb4.5 kg | 15 lb6.8 kg | 23 lb10.4 kg | |
| 220 lb99.8 kg | Landmine Press | 23 lb10.4 kg | 39 lb17.7 kg | 58 lb26.3 kg | 77 lb34.9 kg |
| Single Arm Cable Lateral Raise | 6 lb2.7 kg | 10 lb4.5 kg | 15 lb6.8 kg | 23 lb10.4 kg | |
| 230 lb104.3 kg | Landmine Press | 24 lb10.9 kg | 40 lb18.1 kg | 60 lb27.2 kg | 80 lb36.3 kg |
| Single Arm Cable Lateral Raise | 7 lb3.2 kg | 11 lb5 kg | 16 lb7.3 kg | 24 lb10.9 kg | |
| 240 lb108.9 kg | Landmine Press | 25 lb11.3 kg | 41 lb18.6 kg | 62 lb28.1 kg | 82 lb37.2 kg |
| Single Arm Cable Lateral Raise | 7 lb3.2 kg | 11 lb5 kg | 16 lb7.3 kg | 25 lb11.3 kg |
How Your Landmine Press vs Single Arm Cable Lateral Raise Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
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 Landmine Press and Single Arm Cable Lateral Raise 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 landmine press strength level
For landmine 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 heavier lifters are expected to press more free-end landmine load without requiring strength to increase pound for pound.
3. Find the single arm cable lateral raise strength level
The single arm cable lateral raise 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.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. 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 landmine press | Adjust landmine press targets to exact bodyweight with the two-thirds rule while preserving free-end load and total reps across both arms. |
| Rate the single arm cable lateral raise | Adjust single arm cable lateral raise targets to exact bodyweight with the 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. |
How Men’s Landmine Press and Single Arm Cable Lateral Raise 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.
At Elite, the difference is 22.2 kg at 120 lb and 41.3 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Arm Cable Lateral Raise standard minus the Landmine Press standard: zero means equal, above zero means the Single Arm Cable Lateral Raise standard is higher, and below zero means the Landmine 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 Landmine Press and Single Arm Cable Lateral Raise Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
At Elite, the difference is 14.5 kg at 100 lb and 25.9 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Arm Cable Lateral Raise standard minus the Landmine Press standard: zero means equal, above zero means the Single Arm Cable Lateral Raise standard is higher, and below zero means the Landmine 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.
Landmine Press and Single Arm Cable Lateral Raise Exercises Used by This Calculator
Compare like-for-like attempts by keeping the landmine press and single arm cable lateral raise setup consistent with their individual rules. Use strict, repeatable Landmine Press and Single Arm Cable Lateral Raise tests that follow each exercise’s setup, range of motion, equipment, and weight-entry rules. Do not mix variations, assistance, partial range, momentum, or different weight conventions.
Enter the free-end load and count both arms combined
Press one arm at a time from shoulder or chest height along the angled bar path to controlled lockout. Enter the free-end load and total valid reps across both arms. Do not count two-hand, thruster, push-press, jerk, overhead-press, assisted, leg-driven, or partial reps.
Use a strict, repeatable Single Arm Cable Lateral Raise
Follow the individual Single Arm Cable Lateral Raise calculator’s exercise-specific setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter one recent Landmine Press result and one recent Single Arm Cable Lateral Raise result
Use the correct input for each exercise: Free-end landmine weight used by one arm for Landmine Press and Displayed machine or stack weight for Single Arm Cable Lateral Raise.
Related Tools
- Landmine Press — View the individual Landmine Press standards and next strength-level target.
- Single Arm Cable Lateral Raise — View the individual Single Arm Cable Lateral Raise standards and next strength-level target.
- Standing Strict Barbell Overhead 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.
- Arnold Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Floor Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.