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Cable Fly Strength Standards for Men and Women

Discover how your Cable Fly performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Cable Fly Strength Level

Calculate Your Cable Fly Strength

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Cable Fly Weight Standards

Compare your Cable Fly performance to these weight standards and see where you stand.

LevelWeight
Beginner19 lbs
Novice47 lbs
Intermediate93 lbs
Advanced158 lbs
Elite235 lbs

Cable Fly Bodyweight Ratio Standards

See how your Cable Fly strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.05
Novice0.25
Intermediate0.50
Advanced0.85
Elite1.35
LevelBodyweight Ratio
Beginner0.05
Novice0.15
Intermediate0.30
Advanced0.55
Elite0.80

Cable Fly Standards by Bodyweight

Find the Cable Fly strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs9 lbs23 lbs54 lbs101 lbs161 lbs
120 lbs11 lbs27 lbs61 lbs110 lbs173 lbs
130 lbs13 lbs32 lbs67 lbs120 lbs184 lbs
140 lbs14 lbs36 lbs74 lbs128 lbs196 lbs
150 lbs17 lbs40 lbs80 lbs137 lbs206 lbs
160 lbs19 lbs44 lbs87 lbs145 lbs217 lbs
170 lbs21 lbs48 lbs93 lbs153 lbs226 lbs
180 lbs24 lbs52 lbs99 lbs161 lbs236 lbs
190 lbs26 lbs57 lbs104 lbs169 lbs245 lbs
200 lbs28 lbs61 lbs110 lbs176 lbs254 lbs
210 lbs31 lbs65 lbs116 lbs183 lbs263 lbs
220 lbs34 lbs69 lbs121 lbs190 lbs271 lbs
230 lbs36 lbs72 lbs126 lbs197 lbs279 lbs
240 lbs39 lbs76 lbs132 lbs203 lbs287 lbs
250 lbs41 lbs80 lbs137 lbs210 lbs295 lbs
260 lbs44 lbs84 lbs142 lbs216 lbs302 lbs
270 lbs46 lbs88 lbs147 lbs222 lbs309 lbs
280 lbs49 lbs91 lbs151 lbs228 lbs316 lbs
290 lbs51 lbs95 lbs156 lbs234 lbs323 lbs
300 lbs54 lbs98 lbs161 lbs240 lbs330 lbs
310 lbs57 lbs102 lbs165 lbs245 lbs337 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs10 lbs20 lbs39 lbs66 lbs101 lbs
100 lbs11 lbs22 lbs42 lbs70 lbs105 lbs
110 lbs12 lbs24 lbs44 lbs74 lbs110 lbs
120 lbs13 lbs25 lbs47 lbs77 lbs114 lbs
130 lbs14 lbs27 lbs49 lbs80 lbs118 lbs
140 lbs14 lbs28 lbs52 lbs83 lbs121 lbs
150 lbs15 lbs30 lbs54 lbs86 lbs125 lbs
160 lbs16 lbs31 lbs56 lbs89 lbs128 lbs
170 lbs17 lbs33 lbs58 lbs91 lbs131 lbs
180 lbs18 lbs34 lbs60 lbs94 lbs134 lbs
190 lbs19 lbs35 lbs61 lbs96 lbs137 lbs
200 lbs19 lbs37 lbs63 lbs98 lbs140 lbs
210 lbs20 lbs38 lbs65 lbs100 lbs142 lbs
220 lbs21 lbs39 lbs67 lbs103 lbs145 lbs
230 lbs22 lbs40 lbs68 lbs105 lbs147 lbs
240 lbs22 lbs41 lbs70 lbs107 lbs150 lbs
250 lbs23 lbs42 lbs71 lbs108 lbs152 lbs
260 lbs24 lbs44 lbs73 lbs110 lbs154 lbs

Cable Fly Standards by Age

Discover how Cable Fly strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1518 lbs41 lbs81 lbs135 lbs202 lbs
2019 lbs46 lbs91 lbs154 lbs230 lbs
2519 lbs47 lbs93 lbs158 lbs235 lbs
3019 lbs47 lbs93 lbs158 lbs235 lbs
3519 lbs47 lbs93 lbs158 lbs235 lbs
4019 lbs47 lbs93 lbs158 lbs235 lbs
4519 lbs45 lbs89 lbs150 lbs224 lbs
5018 lbs43 lbs84 lbs141 lbs211 lbs
5517 lbs40 lbs78 lbs131 lbs195 lbs
6017 lbs37 lbs72 lbs120 lbs179 lbs
6516 lbs34 lbs66 lbs110 lbs162 lbs
7015 lbs32 lbs60 lbs99 lbs147 lbs
7514 lbs29 lbs54 lbs89 lbs132 lbs
8014 lbs27 lbs50 lbs81 lbs119 lbs
8513 lbs25 lbs45 lbs73 lbs107 lbs
9013 lbs23 lbs42 lbs67 lbs98 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1514 lbs26 lbs46 lbs74 lbs108 lbs
2014 lbs28 lbs52 lbs84 lbs123 lbs
2515 lbs29 lbs53 lbs86 lbs126 lbs
3015 lbs29 lbs53 lbs86 lbs126 lbs
3515 lbs29 lbs53 lbs86 lbs126 lbs
4015 lbs29 lbs53 lbs86 lbs126 lbs
4514 lbs28 lbs51 lbs82 lbs120 lbs
5014 lbs27 lbs48 lbs77 lbs113 lbs
5513 lbs25 lbs45 lbs72 lbs105 lbs
6013 lbs24 lbs42 lbs67 lbs96 lbs
6512 lbs22 lbs39 lbs61 lbs88 lbs
7012 lbs21 lbs35 lbs55 lbs80 lbs
7512 lbs19 lbs32 lbs50 lbs72 lbs
8011 lbs18 lbs30 lbs46 lbs65 lbs
8511 lbs17 lbs28 lbs42 lbs59 lbs
9011 lbs16 lbs26 lbs39 lbs54 lbs

Cable Fly Overview

Cable Fly is a chest-focused exercise that isolates the pectoral muscles by mimicking a hugging motion with the arms to enhance muscle definition and strength.

Muscles Worked

Equipment Needed

Cable Machine, D-handle Grips

How To Perform the Cable Fly

  1. Adjust the pulleys on a cable machine to chest height and attach D-handle grips.
  2. Stand in the center of the machine with a handle in each hand, palms facing forward.
  3. Step forward slightly to create tension in the cables, positioning your feet shoulder-width apart.
  4. With a slight bend in your elbows, extend your arms out to the sides, maintaining tension in your chest.
  5. Exhale and bring the handles together in front of you in a wide arc, squeezing your chest at the movement's peak.
  6. Inhale and slowly return to the starting position, keeping control over the movement.
  7. Repeat for the desired number of repetitions.

Want to perfect your form? Check out our detailed guide on Cable Fly for proper technique and tips.

Pro Tips for Cable Fly

  • Keep a slight bend in the elbows to reduce strain on the joints.
  • Focus on a slow, controlled movement to maximize muscle engagement.
  • Avoid letting the handles touch at the movement's peak to maintain constant tension.
  • Engage your core for stability and to prevent excessive arching of the back.
  • Adjust the pulley height to vary the angle and target different parts of the chest.

Compare Other Exercises

Exercise Comparison

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