Single Arm Cable Lateral Raise vs Single Arm Dumbbell Lateral Raise Strength Standards
Compare your single arm cable lateral raise and single arm dumbbell lateral raise against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: displayed machine or stack weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first 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. For the second exercise, raise the dumbbell through shoulder abduction to controlled lateral-raise height, typically near shoulder height or the highest pain-free strict range. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Single Arm Cable Lateral Raise vs Single Arm Dumbbell Lateral Raise Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the single arm cable lateral raise and single arm dumbbell lateral raise 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 Single Arm Cable Lateral Raise / Single Arm Dumbbell Lateral Raise, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Single Arm Cable Lateral Raise vs Single Arm Dumbbell Lateral Raise Standards
How to read the table: The first number is Single Arm Cable Lateral Raise; the second is Single Arm Dumbbell Lateral Raise. 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 | 7 / 6 lb 3.2 / 2.7 kg | 10 / 10 lb 4.5 / 4.5 kg | 17 / 15 lb 7.7 / 6.8 kg | 24 / 22 lb 10.9 / 10 kg |
| 130 lb 59 kg | 7 / 6 lb 3.2 / 2.7 kg | 11 / 10 lb 5 / 4.5 kg | 18 / 16 lb 8.2 / 7.3 kg | 25 / 23 lb 11.3 / 10.4 kg |
| 140 lb 63.5 kg | 7 / 7 lb 3.2 / 3.2 kg | 11 / 11 lb 5 / 5 kg | 19 / 17 lb 8.6 / 7.7 kg | 26 / 24 lb 11.8 / 10.9 kg |
| 150 lb 68 kg | 8 / 7 lb 3.6 / 3.2 kg | 12 / 11 lb 5.4 / 5 kg | 20 / 18 lb 9.1 / 8.2 kg | 27 / 26 lb 12.2 / 11.8 kg |
| 160 lb 72.6 kg | 8 / 7 lb 3.6 / 3.2 kg | 12 / 12 lb 5.4 / 5.4 kg | 21 / 19 lb 9.5 / 8.6 kg | 29 / 27 lb 13.2 / 12.2 kg |
| 170 lb 77.1 kg | 8 / 7 lb 3.6 / 3.2 kg | 13 / 12 lb 5.9 / 5.4 kg | 21 / 19 lb 9.5 / 8.6 kg | 30 / 28 lb 13.6 / 12.7 kg |
| 180 lb 81.6 kg | 9 / 8 lb 4.1 / 3.6 kg | 14 / 13 lb 6.4 / 5.9 kg | 22 / 20 lb 10 / 9.1 kg | 31 / 29 lb 14.1 / 13.2 kg |
| 190 lb 86.2 kg | 9 / 8 lb 4.1 / 3.6 kg | 14 / 13 lb 6.4 / 5.9 kg | 23 / 21 lb 10.4 / 9.5 kg | 32 / 30 lb 14.5 / 13.6 kg |
| 200 lb 90.7 kg | 9 / 8 lb 4.1 / 3.6 kg | 14 / 13 lb 6.4 / 5.9 kg | 24 / 22 lb 10.9 / 10 kg | 33 / 31 lb 15 / 14.1 kg |
| 210 lb 95.3 kg | 10 / 9 lb 4.5 / 4.1 kg | 15 / 14 lb 6.8 / 6.4 kg | 25 / 22 lb 11.3 / 10 kg | 34 / 32 lb 15.4 / 14.5 kg |
| 220 lb 99.8 kg | 10 / 9 lb 4.5 / 4.1 kg | 15 / 14 lb 6.8 / 6.4 kg | 25 / 23 lb 11.3 / 10.4 kg | 35 / 33 lb 15.9 / 15 kg |
| 230 lb 104.3 kg | 10 / 9 lb 4.5 / 4.1 kg | 16 / 15 lb 7.3 / 6.8 kg | 26 / 24 lb 11.8 / 10.9 kg | 36 / 34 lb 16.3 / 15.4 kg |
| 240 lb 108.9 kg | 11 / 9 lb 5 / 4.1 kg | 16 / 15 lb 7.3 / 6.8 kg | 27 / 25 lb 12.2 / 11.3 kg | 37 / 35 lb 16.8 / 15.9 kg |
| 250 lb 113.4 kg | 11 / 10 lb 5 / 4.5 kg | 17 / 16 lb 7.7 / 7.3 kg | 28 / 25 lb 12.7 / 11.3 kg | 38 / 36 lb 17.2 / 16.3 kg |
| 260 lb 117.9 kg | 11 / 10 lb 5 / 4.5 kg | 17 / 16 lb 7.7 / 7.3 kg | 28 / 26 lb 12.7 / 11.8 kg | 39 / 37 lb 17.7 / 16.8 kg |
| 270 lb 122.5 kg | 11 / 10 lb 5 / 4.5 kg | 18 / 16 lb 8.2 / 7.3 kg | 29 / 27 lb 13.2 / 12.2 kg | 40 / 38 lb 18.1 / 17.2 kg |
| 280 lb 127 kg | 12 / 10 lb 5.4 / 4.5 kg | 18 / 17 lb 8.2 / 7.7 kg | 30 / 27 lb 13.6 / 12.2 kg | 41 / 39 lb 18.6 / 17.7 kg |
| 290 lb 131.5 kg | 12 / 11 lb 5.4 / 5 kg | 19 / 17 lb 8.6 / 7.7 kg | 30 / 28 lb 13.6 / 12.7 kg | 42 / 40 lb 19.1 / 18.1 kg |
| 300 lb 136.1 kg | 12 / 11 lb 5.4 / 5 kg | 19 / 18 lb 8.6 / 8.2 kg | 31 / 28 lb 14.1 / 12.7 kg | 43 / 41 lb 19.5 / 18.6 kg |
Women’s Single Arm Cable Lateral Raise vs Single Arm Dumbbell Lateral Raise Standards
How to read the table: The first number is Single Arm Cable Lateral Raise; the second is Single Arm Dumbbell Lateral Raise. 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 | 4 / 3 lb 1.8 / 1.4 kg | 6 / 5 lb 2.7 / 2.3 kg | 9 / 8 lb 4.1 / 3.6 kg | 14 / 13 lb 6.4 / 5.9 kg |
| 110 lb 49.9 kg | 4 / 3 lb 1.8 / 1.4 kg | 7 / 6 lb 3.2 / 2.7 kg | 10 / 9 lb 4.5 / 4.1 kg | 15 / 14 lb 6.8 / 6.4 kg |
| 120 lb 54.4 kg | 4 / 3 lb 1.8 / 1.4 kg | 7 / 6 lb 3.2 / 2.7 kg | 10 / 9 lb 4.5 / 4.1 kg | 16 / 15 lb 7.3 / 6.8 kg |
| 130 lb 59 kg | 5 / 4 lb 2.3 / 1.8 kg | 7 / 6 lb 3.2 / 2.7 kg | 11 / 10 lb 5 / 4.5 kg | 16 / 15 lb 7.3 / 6.8 kg |
| 140 lb 63.5 kg | 5 / 4 lb 2.3 / 1.8 kg | 8 / 7 lb 3.6 / 3.2 kg | 11 / 11 lb 5 / 5 kg | 17 / 16 lb 7.7 / 7.3 kg |
| 150 lb 68 kg | 5 / 4 lb 2.3 / 1.8 kg | 8 / 7 lb 3.6 / 3.2 kg | 12 / 11 lb 5.4 / 5 kg | 18 / 17 lb 8.2 / 7.7 kg |
| 160 lb 72.6 kg | 5 / 4 lb 2.3 / 1.8 kg | 8 / 7 lb 3.6 / 3.2 kg | 13 / 11 lb 5.9 / 5 kg | 19 / 18 lb 8.6 / 8.2 kg |
| 170 lb 77.1 kg | 5 / 4 lb 2.3 / 1.8 kg | 9 / 8 lb 4.1 / 3.6 kg | 13 / 12 lb 5.9 / 5.4 kg | 20 / 18 lb 9.1 / 8.2 kg |
| 180 lb 81.6 kg | 6 / 5 lb 2.7 / 2.3 kg | 9 / 8 lb 4.1 / 3.6 kg | 14 / 12 lb 6.4 / 5.4 kg | 20 / 19 lb 9.1 / 8.6 kg |
| 190 lb 86.2 kg | 6 / 5 lb 2.7 / 2.3 kg | 9 / 8 lb 4.1 / 3.6 kg | 14 / 13 lb 6.4 / 5.9 kg | 21 / 20 lb 9.5 / 9.1 kg |
| 200 lb 90.7 kg | 6 / 5 lb 2.7 / 2.3 kg | 10 / 8 lb 4.5 / 3.6 kg | 15 / 13 lb 6.8 / 5.9 kg | 22 / 21 lb 10 / 9.5 kg |
| 210 lb 95.3 kg | 6 / 5 lb 2.7 / 2.3 kg | 10 / 9 lb 4.5 / 4.1 kg | 15 / 14 lb 6.8 / 6.4 kg | 23 / 21 lb 10.4 / 9.5 kg |
| 220 lb 99.8 kg | 6 / 5 lb 2.7 / 2.3 kg | 10 / 9 lb 4.5 / 4.1 kg | 15 / 14 lb 6.8 / 6.4 kg | 23 / 22 lb 10.4 / 10 kg |
| 230 lb 104.3 kg | 7 / 5 lb 3.2 / 2.3 kg | 11 / 9 lb 5 / 4.1 kg | 16 / 15 lb 7.3 / 6.8 kg | 24 / 23 lb 10.9 / 10.4 kg |
| 240 lb 108.9 kg | 7 / 5 lb 3.2 / 2.3 kg | 11 / 10 lb 5 / 4.5 kg | 16 / 15 lb 7.3 / 6.8 kg | 25 / 23 lb 11.3 / 10.4 kg |
How Your Single Arm Cable Lateral Raise vs Single Arm Dumbbell 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
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)
Set quality matters for this Single Arm Cable Lateral Raise vs Single Arm Dumbbell Lateral Raise comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the single arm cable lateral raise strength level
The standards use the sex-specific targets from the individual Single Arm Cable Lateral Raise 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.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the single arm dumbbell lateral raise strength level
The single arm dumbbell 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.
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 single arm cable lateral raise | Adjust single arm cable lateral raise targets to exact bodyweight with the two-thirds rule. |
| Rate the single arm dumbbell lateral raise | 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. |
How Men’s Single Arm Cable Lateral Raise and Single Arm Dumbbell Lateral Raise 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 single arm dumbbell lateral raise standard is higher; below zero means the single arm cable lateral raise 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 single arm cable lateral raise and single arm dumbbell lateral raise standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, 240 lb, 250 lb, 260 lb, 270 lb, 280 lb, 290 lb, and 300 lb.
The higher target remains with Single Arm Cable Lateral Raise for Advanced and Elite throughout the table.
At Elite, the difference is 0.9 kg at 120 lb and 0.9 kg at 300 lb.
How to read the table: Every number is the single arm dumbbell lateral raise standard minus the single arm cable lateral raise standard. A plus sign means the single arm dumbbell lateral raise standard is higher. A minus sign means the single arm cable lateral raise standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −1 lb −0.5 kg | 0 lb 0 kg | −2 lb −0.9 kg | −2 lb −0.9 kg |
| 130 lb 59 kg | −1 lb −0.5 kg | −1 lb −0.5 kg | −2 lb −0.9 kg | −2 lb −0.9 kg |
| 140 lb 63.5 kg | 0 lb 0 kg | 0 lb 0 kg | −2 lb −0.9 kg | −2 lb −0.9 kg |
| 150 lb 68 kg | −1 lb −0.4 kg | −1 lb −0.4 kg | −2 lb −0.9 kg | −1 lb −0.4 kg |
| 160 lb 72.6 kg | −1 lb −0.4 kg | 0 lb 0 kg | −2 lb −0.9 kg | −2 lb −1 kg |
| 170 lb 77.1 kg | −1 lb −0.4 kg | −1 lb −0.5 kg | −2 lb −0.9 kg | −2 lb −0.9 kg |
| 180 lb 81.6 kg | −1 lb −0.5 kg | −1 lb −0.5 kg | −2 lb −0.9 kg | −2 lb −0.9 kg |
| 190 lb 86.2 kg | −1 lb −0.5 kg | −1 lb −0.5 kg | −2 lb −0.9 kg | −2 lb −0.9 kg |
| 200 lb 90.7 kg | −1 lb −0.5 kg | −1 lb −0.5 kg | −2 lb −0.9 kg | −2 lb −0.9 kg |
| 210 lb 95.3 kg | −1 lb −0.4 kg | −1 lb −0.4 kg | −3 lb −1.3 kg | −2 lb −0.9 kg |
| 220 lb 99.8 kg | −1 lb −0.4 kg | −1 lb −0.4 kg | −2 lb −0.9 kg | −2 lb −0.9 kg |
| 230 lb 104.3 kg | −1 lb −0.4 kg | −1 lb −0.5 kg | −2 lb −0.9 kg | −2 lb −0.9 kg |
| 240 lb 108.9 kg | −2 lb −0.9 kg | −1 lb −0.5 kg | −2 lb −0.9 kg | −2 lb −0.9 kg |
| 250 lb 113.4 kg | −1 lb −0.5 kg | −1 lb −0.4 kg | −3 lb −1.4 kg | −2 lb −0.9 kg |
| 260 lb 117.9 kg | −1 lb −0.5 kg | −1 lb −0.4 kg | −2 lb −0.9 kg | −2 lb −0.9 kg |
| 270 lb 122.5 kg | −1 lb −0.5 kg | −2 lb −0.9 kg | −2 lb −1 kg | −2 lb −0.9 kg |
| 280 lb 127 kg | −2 lb −0.9 kg | −1 lb −0.5 kg | −3 lb −1.4 kg | −2 lb −0.9 kg |
| 290 lb 131.5 kg | −1 lb −0.4 kg | −2 lb −0.9 kg | −2 lb −0.9 kg | −2 lb −1 kg |
| 300 lb 136.1 kg | −1 lb −0.4 kg | −1 lb −0.4 kg | −3 lb −1.4 kg | −2 lb −0.9 kg |
How Women’s Single Arm Cable Lateral Raise and Single Arm Dumbbell Lateral Raise Standards Differ
What the women’s data shows:
The single arm cable lateral raise and single arm dumbbell lateral raise standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
The higher target remains with Single Arm Cable Lateral Raise for Novice, Intermediate, and Elite throughout the table.
Across 100–240 lb bodyweight, the Elite gap changes from 0.5 to 0.9 kg.
How to read the table: Every number is the single arm dumbbell lateral raise standard minus the single arm cable lateral raise standard. A plus sign means the single arm dumbbell lateral raise standard is higher. A minus sign means the single arm cable lateral raise standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −1 lb −0.4 kg | −1 lb −0.4 kg | −1 lb −0.5 kg | −1 lb −0.5 kg |
| 110 lb 49.9 kg | −1 lb −0.4 kg | −1 lb −0.5 kg | −1 lb −0.4 kg | −1 lb −0.4 kg |
| 120 lb 54.4 kg | −1 lb −0.4 kg | −1 lb −0.5 kg | −1 lb −0.4 kg | −1 lb −0.5 kg |
| 130 lb 59 kg | −1 lb −0.5 kg | −1 lb −0.5 kg | −1 lb −0.5 kg | −1 lb −0.5 kg |
| 140 lb 63.5 kg | −1 lb −0.5 kg | −1 lb −0.4 kg | 0 lb 0 kg | −1 lb −0.4 kg |
| 150 lb 68 kg | −1 lb −0.5 kg | −1 lb −0.4 kg | −1 lb −0.4 kg | −1 lb −0.5 kg |
| 160 lb 72.6 kg | −1 lb −0.5 kg | −1 lb −0.4 kg | −2 lb −0.9 kg | −1 lb −0.4 kg |
| 170 lb 77.1 kg | −1 lb −0.5 kg | −1 lb −0.5 kg | −1 lb −0.5 kg | −2 lb −0.9 kg |
| 180 lb 81.6 kg | −1 lb −0.4 kg | −1 lb −0.5 kg | −2 lb −1 kg | −1 lb −0.5 kg |
| 190 lb 86.2 kg | −1 lb −0.4 kg | −1 lb −0.5 kg | −1 lb −0.5 kg | −1 lb −0.4 kg |
| 200 lb 90.7 kg | −1 lb −0.4 kg | −2 lb −0.9 kg | −2 lb −0.9 kg | −1 lb −0.5 kg |
| 210 lb 95.3 kg | −1 lb −0.4 kg | −1 lb −0.4 kg | −1 lb −0.4 kg | −2 lb −0.9 kg |
| 220 lb 99.8 kg | −1 lb −0.4 kg | −1 lb −0.4 kg | −1 lb −0.4 kg | −1 lb −0.4 kg |
| 230 lb 104.3 kg | −2 lb −0.9 kg | −2 lb −0.9 kg | −1 lb −0.5 kg | −1 lb −0.5 kg |
| 240 lb 108.9 kg | −2 lb −0.9 kg | −1 lb −0.5 kg | −1 lb −0.5 kg | −2 lb −0.9 kg |
Single Arm Cable Lateral Raise and Single Arm Dumbbell Lateral Raise Exercises Used by This Calculator
Compare like-for-like attempts by keeping the single arm cable lateral raise and single arm dumbbell lateral raise setup consistent with their individual rules. Use strict, repeatable Single Arm Cable Lateral Raise and Single Arm Dumbbell Lateral Raise 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 Single Arm Cable Lateral Raise setup and load convention
The selected or loaded cable resistance for the one working handle and one arm at a time. Total valid reps across both arms combined. 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. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Use the Single Arm Dumbbell Lateral Raise setup and load convention
Entered load is the weight of the one dumbbell raised by one arm at a time. Total valid reps across both arms combined. Raise the dumbbell through shoulder abduction to controlled lateral-raise height, typically near shoulder height or the highest pain-free strict range, then lower under control to the same start range. A valid finish requires a controlled top position without excessive shrugging, elbow pulling, swing, trunk lean, wrist collapse, or high-pull mechanics. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Single Arm Cable Lateral Raise result and one recent Single Arm Dumbbell Lateral Raise result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Single Arm Cable Lateral Raise — View the individual Single Arm Cable Lateral Raise standards and next strength-level target.
- Single Arm Dumbbell Lateral Raise — View the individual Single Arm Dumbbell Lateral Raise standards and next strength-level target.
- Dumbbell Lateral Raise — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Machine Lateral Raise — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- One Kettlebell Lateral Raise — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Cable Upright Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.