Single Arm Cable Shoulder Press vs Smith Machine Seated Shoulder Press Strength Standards
Compare your single arm cable shoulder press and smith machine seated shoulder press against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, reps are total valid reps across both arms combined, using the same strict shoulder-press standard on each side. For the second exercise, the lifter must press the Smith bar overhead under control to a clear seated lockout. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Single Arm Cable Shoulder Press vs Smith Machine Seated Shoulder Press Strength Standards by Bodyweight
The paired standards below show what the single arm cable shoulder press and smith machine seated shoulder press each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Single Arm Cable Shoulder Press / Smith Machine Seated Shoulder Press in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Single Arm Cable Shoulder Press vs Smith Machine Seated Shoulder Press Standards
How to read the table: The first number is Single Arm Cable Shoulder Press; the second is Smith Machine Seated Shoulder Press. 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 | 17 / 62 lb 7.7 / 28.1 kg | 28 / 90 lb 12.7 / 40.8 kg | 43 / 123 lb 19.5 / 55.8 kg | 62 / 157 lb 28.1 / 71.2 kg |
| 130 lb 59 kg | 18 / 65 lb 8.2 / 29.5 kg | 30 / 95 lb 13.6 / 43.1 kg | 46 / 130 lb 20.9 / 59 kg | 65 / 165 lb 29.5 / 74.8 kg |
| 140 lb 63.5 kg | 19 / 69 lb 8.6 / 31.3 kg | 31 / 100 lb 14.1 / 45.4 kg | 48 / 136 lb 21.8 / 61.7 kg | 69 / 174 lb 31.3 / 78.9 kg |
| 150 lb 68 kg | 20 / 72 lb 9.1 / 32.7 kg | 32 / 104 lb 14.5 / 47.2 kg | 50 / 143 lb 22.7 / 64.9 kg | 72 / 182 lb 32.7 / 82.6 kg |
| 160 lb 72.6 kg | 21 / 75 lb 9.5 / 34 kg | 34 / 109 lb 15.4 / 49.4 kg | 53 / 149 lb 24 / 67.6 kg | 75 / 190 lb 34 / 86.2 kg |
| 170 lb 77.1 kg | 21 / 78 lb 9.5 / 35.4 kg | 35 / 113 lb 15.9 / 51.3 kg | 55 / 155 lb 24.9 / 70.3 kg | 78 / 198 lb 35.4 / 89.8 kg |
| 180 lb 81.6 kg | 22 / 81 lb 10 / 36.7 kg | 37 / 118 lb 16.8 / 53.5 kg | 57 / 161 lb 25.9 / 73 kg | 81 / 205 lb 36.7 / 93 kg |
| 190 lb 86.2 kg | 23 / 84 lb 10.4 / 38.1 kg | 38 / 122 lb 17.2 / 55.3 kg | 59 / 167 lb 26.8 / 75.7 kg | 84 / 213 lb 38.1 / 96.6 kg |
| 200 lb 90.7 kg | 24 / 87 lb 10.9 / 39.5 kg | 39 / 126 lb 17.7 / 57.2 kg | 61 / 173 lb 27.7 / 78.5 kg | 87 / 220 lb 39.5 / 99.8 kg |
| 210 lb 95.3 kg | 25 / 90 lb 11.3 / 40.8 kg | 41 / 130 lb 18.6 / 59 kg | 63 / 179 lb 28.6 / 81.2 kg | 90 / 228 lb 40.8 / 103.4 kg |
| 220 lb 99.8 kg | 25 / 93 lb 11.3 / 42.2 kg | 42 / 135 lb 19.1 / 61.2 kg | 65 / 184 lb 29.5 / 83.5 kg | 93 / 235 lb 42.2 / 106.6 kg |
| 230 lb 104.3 kg | 26 / 95 lb 11.8 / 43.1 kg | 43 / 139 lb 19.5 / 63 kg | 67 / 190 lb 30.4 / 86.2 kg | 95 / 242 lb 43.1 / 109.8 kg |
| 240 lb 108.9 kg | 27 / 98 lb 12.2 / 44.5 kg | 44 / 143 lb 20 / 64.9 kg | 69 / 195 lb 31.3 / 88.5 kg | 98 / 249 lb 44.5 / 112.9 kg |
| 250 lb 113.4 kg | 28 / 101 lb 12.7 / 45.8 kg | 46 / 146 lb 20.9 / 66.2 kg | 71 / 201 lb 32.2 / 91.2 kg | 101 / 256 lb 45.8 / 116.1 kg |
| 260 lb 117.9 kg | 28 / 104 lb 12.7 / 47.2 kg | 47 / 150 lb 21.3 / 68 kg | 73 / 206 lb 33.1 / 93.4 kg | 104 / 263 lb 47.2 / 119.3 kg |
| 270 lb 122.5 kg | 29 / 106 lb 13.2 / 48.1 kg | 48 / 154 lb 21.8 / 69.9 kg | 75 / 211 lb 34 / 95.7 kg | 106 / 269 lb 48.1 / 122 kg |
| 280 lb 127 kg | 30 / 109 lb 13.6 / 49.4 kg | 49 / 158 lb 22.2 / 71.7 kg | 76 / 216 lb 34.5 / 98 kg | 109 / 276 lb 49.4 / 125.2 kg |
| 290 lb 131.5 kg | 30 / 111 lb 13.6 / 50.3 kg | 50 / 162 lb 22.7 / 73.5 kg | 78 / 221 lb 35.4 / 100.2 kg | 111 / 282 lb 50.3 / 127.9 kg |
| 300 lb 136.1 kg | 31 / 114 lb 14.1 / 51.7 kg | 52 / 165 lb 23.6 / 74.8 kg | 80 / 226 lb 36.3 / 102.5 kg | 114 / 289 lb 51.7 / 131.1 kg |
Women’s Single Arm Cable Shoulder Press vs Smith Machine Seated Shoulder Press Standards
How to read the table: The first number is Single Arm Cable Shoulder Press; the second is Smith Machine Seated Shoulder Press. 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 | 8 / 30 lb 3.6 / 13.6 kg | 15 / 46 lb 6.8 / 20.9 kg | 24 / 66 lb 10.9 / 29.9 kg | 36 / 87 lb 16.3 / 39.5 kg |
| 110 lb 49.9 kg | 9 / 32 lb 4.1 / 14.5 kg | 16 / 49 lb 7.3 / 22.2 kg | 26 / 71 lb 11.8 / 32.2 kg | 38 / 93 lb 17.2 / 42.2 kg |
| 120 lb 54.4 kg | 9 / 34 lb 4.1 / 15.4 kg | 17 / 52 lb 7.7 / 23.6 kg | 28 / 75 lb 12.7 / 34 kg | 41 / 98 lb 18.6 / 44.5 kg |
| 130 lb 59 kg | 10 / 35 lb 4.5 / 15.9 kg | 18 / 55 lb 8.2 / 24.9 kg | 29 / 79 lb 13.2 / 35.8 kg | 43 / 104 lb 19.5 / 47.2 kg |
| 140 lb 63.5 kg | 11 / 37 lb 5 / 16.8 kg | 19 / 57 lb 8.6 / 25.9 kg | 31 / 83 lb 14.1 / 37.6 kg | 45 / 109 lb 20.4 / 49.4 kg |
| 150 lb 68 kg | 11 / 39 lb 5 / 17.7 kg | 20 / 60 lb 9.1 / 27.2 kg | 32 / 87 lb 14.5 / 39.5 kg | 47 / 114 lb 21.3 / 51.7 kg |
| 160 lb 72.6 kg | 11 / 41 lb 5 / 18.6 kg | 21 / 63 lb 9.5 / 28.6 kg | 33 / 91 lb 15 / 41.3 kg | 49 / 119 lb 22.2 / 54 kg |
| 170 lb 77.1 kg | 12 / 42 lb 5.4 / 19.1 kg | 22 / 65 lb 10 / 29.5 kg | 35 / 95 lb 15.9 / 43.1 kg | 51 / 124 lb 23.1 / 56.2 kg |
| 180 lb 81.6 kg | 12 / 44 lb 5.4 / 20 kg | 23 / 68 lb 10.4 / 30.8 kg | 36 / 98 lb 16.3 / 44.5 kg | 53 / 129 lb 24 / 58.5 kg |
| 190 lb 86.2 kg | 13 / 46 lb 5.9 / 20.9 kg | 23 / 70 lb 10.4 / 31.8 kg | 37 / 102 lb 16.8 / 46.3 kg | 55 / 133 lb 24.9 / 60.3 kg |
| 200 lb 90.7 kg | 13 / 47 lb 5.9 / 21.3 kg | 24 / 73 lb 10.9 / 33.1 kg | 39 / 105 lb 17.7 / 47.6 kg | 57 / 138 lb 25.9 / 62.6 kg |
| 210 lb 95.3 kg | 14 / 49 lb 6.4 / 22.2 kg | 25 / 75 lb 11.3 / 34 kg | 40 / 109 lb 18.1 / 49.4 kg | 59 / 143 lb 26.8 / 64.9 kg |
| 220 lb 99.8 kg | 14 / 50 lb 6.4 / 22.7 kg | 26 / 77 lb 11.8 / 34.9 kg | 41 / 112 lb 18.6 / 50.8 kg | 61 / 147 lb 27.7 / 66.7 kg |
| 230 lb 104.3 kg | 15 / 52 lb 6.8 / 23.6 kg | 27 / 80 lb 12.2 / 36.3 kg | 43 / 116 lb 19.5 / 52.6 kg | 62 / 152 lb 28.1 / 68.9 kg |
| 240 lb 108.9 kg | 15 / 53 lb 6.8 / 24 kg | 27 / 82 lb 12.2 / 37.2 kg | 44 / 119 lb 20 / 54 kg | 64 / 156 lb 29 / 70.8 kg |
How Your Single Arm Cable Shoulder Press vs Smith Machine Seated Shoulder Press 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
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 Single Arm Cable Shoulder Press and Smith Machine Seated 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 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.
3. Find the smith machine seated shoulder press strength level
For smith machine seated 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.
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 shoulder press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the smith machine seated 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. |
How Men’s Single Arm Cable Shoulder Press and Smith Machine Seated Shoulder Press 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 smith machine seated shoulder press standard is higher; below zero means the single arm cable shoulder press 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.
The higher target remains with Smith Machine Seated Shoulder Press for Novice, Intermediate, Advanced, and Elite throughout the table.
43.1 → 79.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the smith machine seated shoulder press standard minus the single arm cable shoulder press standard. A plus sign means the smith machine seated shoulder press standard is higher. A minus sign means the single arm cable shoulder press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +45 lb +20.4 kg | +62 lb +28.1 kg | +80 lb +36.3 kg | +95 lb +43.1 kg |
| 130 lb 59 kg | +47 lb +21.3 kg | +65 lb +29.5 kg | +84 lb +38.1 kg | +100 lb +45.3 kg |
| 140 lb 63.5 kg | +50 lb +22.7 kg | +69 lb +31.3 kg | +88 lb +39.9 kg | +105 lb +47.6 kg |
| 150 lb 68 kg | +52 lb +23.6 kg | +72 lb +32.7 kg | +93 lb +42.2 kg | +110 lb +49.9 kg |
| 160 lb 72.6 kg | +54 lb +24.5 kg | +75 lb +34 kg | +96 lb +43.6 kg | +115 lb +52.2 kg |
| 170 lb 77.1 kg | +57 lb +25.9 kg | +78 lb +35.4 kg | +100 lb +45.4 kg | +120 lb +54.4 kg |
| 180 lb 81.6 kg | +59 lb +26.7 kg | +81 lb +36.7 kg | +104 lb +47.1 kg | +124 lb +56.3 kg |
| 190 lb 86.2 kg | +61 lb +27.7 kg | +84 lb +38.1 kg | +108 lb +48.9 kg | +129 lb +58.5 kg |
| 200 lb 90.7 kg | +63 lb +28.6 kg | +87 lb +39.5 kg | +112 lb +50.8 kg | +133 lb +60.3 kg |
| 210 lb 95.3 kg | +65 lb +29.5 kg | +89 lb +40.4 kg | +116 lb +52.6 kg | +138 lb +62.6 kg |
| 220 lb 99.8 kg | +68 lb +30.9 kg | +93 lb +42.1 kg | +119 lb +54 kg | +142 lb +64.4 kg |
| 230 lb 104.3 kg | +69 lb +31.3 kg | +96 lb +43.5 kg | +123 lb +55.8 kg | +147 lb +66.7 kg |
| 240 lb 108.9 kg | +71 lb +32.3 kg | +99 lb +44.9 kg | +126 lb +57.2 kg | +151 lb +68.4 kg |
| 250 lb 113.4 kg | +73 lb +33.1 kg | +100 lb +45.3 kg | +130 lb +59 kg | +155 lb +70.3 kg |
| 260 lb 117.9 kg | +76 lb +34.5 kg | +103 lb +46.7 kg | +133 lb +60.3 kg | +159 lb +72.1 kg |
| 270 lb 122.5 kg | +77 lb +34.9 kg | +106 lb +48.1 kg | +136 lb +61.7 kg | +163 lb +73.9 kg |
| 280 lb 127 kg | +79 lb +35.8 kg | +109 lb +49.5 kg | +140 lb +63.5 kg | +167 lb +75.8 kg |
| 290 lb 131.5 kg | +81 lb +36.7 kg | +112 lb +50.8 kg | +143 lb +64.8 kg | +171 lb +77.6 kg |
| 300 lb 136.1 kg | +83 lb +37.6 kg | +113 lb +51.2 kg | +146 lb +66.2 kg | +175 lb +79.4 kg |
How Women’s Single Arm Cable Shoulder Press and Smith Machine Seated Shoulder Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
23.2 → 41.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the smith machine seated shoulder press standard minus the single arm cable shoulder press standard. A plus sign means the smith machine seated shoulder press standard is higher. A minus sign means the single arm cable shoulder press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +22 lb +10 kg | +31 lb +14.1 kg | +42 lb +19 kg | +51 lb +23.2 kg |
| 110 lb 49.9 kg | +23 lb +10.4 kg | +33 lb +14.9 kg | +45 lb +20.4 kg | +55 lb +25 kg |
| 120 lb 54.4 kg | +25 lb +11.3 kg | +35 lb +15.9 kg | +47 lb +21.3 kg | +57 lb +25.9 kg |
| 130 lb 59 kg | +25 lb +11.4 kg | +37 lb +16.7 kg | +50 lb +22.6 kg | +61 lb +27.7 kg |
| 140 lb 63.5 kg | +26 lb +11.8 kg | +38 lb +17.3 kg | +52 lb +23.5 kg | +64 lb +29 kg |
| 150 lb 68 kg | +28 lb +12.7 kg | +40 lb +18.1 kg | +55 lb +25 kg | +67 lb +30.4 kg |
| 160 lb 72.6 kg | +30 lb +13.6 kg | +42 lb +19.1 kg | +58 lb +26.3 kg | +70 lb +31.8 kg |
| 170 lb 77.1 kg | +30 lb +13.7 kg | +43 lb +19.5 kg | +60 lb +27.2 kg | +73 lb +33.1 kg |
| 180 lb 81.6 kg | +32 lb +14.6 kg | +45 lb +20.4 kg | +62 lb +28.2 kg | +76 lb +34.5 kg |
| 190 lb 86.2 kg | +33 lb +15 kg | +47 lb +21.4 kg | +65 lb +29.5 kg | +78 lb +35.4 kg |
| 200 lb 90.7 kg | +34 lb +15.4 kg | +49 lb +22.2 kg | +66 lb +29.9 kg | +81 lb +36.7 kg |
| 210 lb 95.3 kg | +35 lb +15.8 kg | +50 lb +22.7 kg | +69 lb +31.3 kg | +84 lb +38.1 kg |
| 220 lb 99.8 kg | +36 lb +16.3 kg | +51 lb +23.1 kg | +71 lb +32.2 kg | +86 lb +39 kg |
| 230 lb 104.3 kg | +37 lb +16.8 kg | +53 lb +24.1 kg | +73 lb +33.1 kg | +90 lb +40.8 kg |
| 240 lb 108.9 kg | +38 lb +17.2 kg | +55 lb +25 kg | +75 lb +34 kg | +92 lb +41.8 kg |
Single Arm Cable Shoulder Press and Smith Machine Seated Shoulder Press Exercises Used by This Calculator
For a useful comparison, perform a strict single arm cable shoulder press and a strict smith machine seated shoulder press using the setup and load rules below. Use strict, repeatable Single Arm Cable Shoulder Press and Smith Machine Seated 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 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.
Use the Smith Machine Seated Shoulder Press setup and load convention
The lifter must control the implement before the first counted rep begins. Valid Smith Machine Seated Shoulder Press reps. The lifter must press the Smith bar overhead under control to a clear seated lockout, then lower to the same shoulder-level or upper-chest start range without bouncing or changing trunk position. A valid finish requires controlled elbow extension overhead with stable shoulders, no leg drive, no hip pop, no excessive layback, and no rack-contact assist. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Single Arm Cable Shoulder Press result and one recent Smith Machine Seated Shoulder Press 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 Shoulder Press — View the individual Single Arm Cable Shoulder Press standards and next strength-level target.
- Smith Machine Seated Shoulder Press — View the individual Smith Machine Seated Shoulder Press standards and next strength-level target.
- 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.
- Plate Loaded Shoulder Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.