Skip to content

Cable Kickback Strength Standards

Quick Answer Cable Kickback

A 180 lb male with an Intermediate-level Cable Kickback of 47 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 73 lbs (0.41x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Cable Kickback demonstration
Competition-Verified

How strong is your Cable Kickback? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Glutes, Hamstrings, Lower Back
Equipment Cable Machine, Ankle Strap
Data Points 71 rows
Difficulty Beginner
Type Isolation

How Strong Is Your Cable Kickback?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
Help improve accuracy for everyone
Share your FVCP with friends
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

How Much Should You Cable Kickback?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 3 12 27 47 72
120 4 14 30 51 78
130 6 16 33 55 82
140 7 18 36 59 87
150 8 20 39 63 91
160 9 22 41 66 96
170 11 24 44 70 100
180 12 26 47 73 103
190 13 28 49 76 107
200 15 30 51 79 111
210 16 32 54 82 114
220 17 33 56 85 118
230 18 35 58 88 121
240 20 37 61 90 124
250 21 39 63 93 127
260 22 40 65 96 130
270 23 42 67 98 133
280 25 43 69 100 136
290 26 45 71 103 139
300 27 47 73 105 141
310 28 48 75 107 144

How Does Age Affect Cable Kickback Strength?

How Cable Kickback standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 8 20 37 60 87
20 9 22 42 69 99
25 10 23 44 70 102
30 10 23 44 70 102
35 10 23 44 70 102
40 10 23 44 70 102
45 9 22 41 67 97
50 9 21 39 63 91
55 8 19 36 58 84
60 7 17 33 53 77
65 7 16 30 48 69
70 6 14 27 43 62
75 5 13 24 38 56
80 5 11 21 34 50
85 4 10 19 31 45
90 4 9 17 28 40

What Do Cable Kickback Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the movement path and resistance curve on the Cable Kickback, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

Stronger than 20% of lifters. You can perform the Cable Kickback with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Stronger than 50% of lifters. Your Cable Kickback is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.

Advanced

Stronger than 80% of lifters. You have built significant strength on the Cable Kickback through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Stronger than 95% of lifters. Your Cable Kickback strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.

How to Progress Your Cable Kickback

Tier-specific training recommendations to move your Cable Kickback to the next level.

Beginner → Novice Building Your Foundation
  • Train the Cable Kickback 2x per week with slow, controlled reps.
  • Focus on full range of motion and eliminating momentum or swinging.
  • Keep sets at RPE 6-7 to develop proper movement patterns.
  • Build the mind-muscle connection - feel the target muscle working on every rep.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Cable Kickback.
  • Program 3-4 sets of 8-15 reps at RPE 7-8.
  • Add a variation (different grip, angle, or equipment) to address development gaps.
  • Place isolation work after your primary compound movements.
Plan your RPE-based sessions →
Intermediate → Advanced Advanced Isolation Techniques
  • Use drop sets, paused reps, and partial reps to break through Cable Kickback plateaus.
  • Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
  • Manipulate tempo to increase time under tension without compromising form.
  • Manage total volume for the target muscle group across all exercises.
Calculate working set loads →
Advanced → Elite Mastery
  • Maximize Cable Kickback strength through precise programming and fatigue management.
  • Use periodized blocks to cycle between volume, intensity, and deload phases.
  • Quality of contraction matters more than load at this level.
  • Continuous refinement of technique will yield the remaining gains.
View RPE-to-percentage chart →

How to Perform Cable Kickback

  1. Attach an ankle strap to a low pulley cable machine and secure it around your ankle.
  2. Stand facing the machine, holding onto it for support, with your feet hip-width apart.
  3. Engage your core and keep a slight bend in your standing leg.
  4. Keeping your leg straight, extend it backward as far as possible, squeezing your glutes at the top of the movement.
  5. Slowly return to the starting position.
  6. Repeat for the desired number of reps, then switch legs.

Read the complete Cable Kickback guide on FitnessVolt →

Tips for Cable Kickback

  • Keep your core engaged throughout the movement to maintain balance.
  • Avoid arching your lower back; focus on squeezing your glutes.
  • Move slowly and with control to maximize muscle engagement.
  • Start with a lighter weight to master the form before increasing resistance.

Where Do These Cable Kickback Standards Come From?

These Cable Kickback standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Cable Kickback Good for Your Weight?

Strength standards help you objectively measure your Cable Kickback performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Cable Kickback 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Cable Kickback depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Cable Kickback within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE