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Cable Kickback strength standards

What is a good Cable Kickback?

For a 180 lb male, an Intermediate Cable Kickback is about 47 lb (0.26x bodyweight). Advanced starts around 73 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Cable Kickback Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

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

The Cable Kickback standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Cable Kickback Standards by Age

How the Cable Kickback standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

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

The Cable Kickback standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Cable Kickback Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 47 lbs (0.26x bodyweight) on the Cable Kickback is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Cable Kickback Strength Levels Mean

Beginner

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

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

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

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

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 progress with the one rep max calculator →
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

Cable Kickback demonstration
Primary Muscles Glutes, Hamstrings, Lower Back
Equipment Cable Machine, Ankle Strap
Difficulty Beginner
Type Isolation
  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.

Tips

  • 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.

Read the complete Cable Kickback guide on FitnessVolt →

Where Do These Cable Kickback Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Cable Kickback table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Cable Kickback itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Cable Kickback depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Cable Kickback after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Cable Kickback table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.