Cable Reverse Fly Strength Standards for Men and Women

Discover how your Cable Reverse 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 Reverse Fly Strength Level

Calculate Your Cable Reverse Fly Strength

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Cable Reverse Fly Weight Standards

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

LevelWeight
Beginner12 lbs
Novice32 lbs
Intermediate66 lbs
Advanced112 lbs
Elite169 lbs

Cable Reverse Fly Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.05
Novice0.15
Intermediate0.35
Advanced0.65
Elite0.95
LevelBodyweight Ratio
Beginner0.05
Novice0.10
Intermediate0.20
Advanced0.35
Elite0.55

Cable Reverse Fly Standards by Bodyweight

Find the Cable Reverse Fly strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs5 lbs16 lbs40 lbs75 lbs120 lbs
120 lbs6 lbs19 lbs44 lbs82 lbs129 lbs
130 lbs8 lbs22 lbs49 lbs88 lbs136 lbs
140 lbs9 lbs25 lbs53 lbs94 lbs144 lbs
150 lbs10 lbs27 lbs57 lbs99 lbs151 lbs
160 lbs12 lbs30 lbs61 lbs105 lbs157 lbs
170 lbs13 lbs33 lbs65 lbs110 lbs164 lbs
180 lbs15 lbs35 lbs69 lbs115 lbs170 lbs
190 lbs16 lbs38 lbs73 lbs120 lbs176 lbs
200 lbs18 lbs41 lbs76 lbs124 lbs182 lbs
210 lbs19 lbs43 lbs80 lbs129 lbs187 lbs
220 lbs21 lbs46 lbs83 lbs133 lbs192 lbs
230 lbs22 lbs48 lbs87 lbs138 lbs198 lbs
240 lbs24 lbs51 lbs90 lbs142 lbs203 lbs
250 lbs26 lbs53 lbs93 lbs146 lbs208 lbs
260 lbs27 lbs55 lbs97 lbs150 lbs212 lbs
270 lbs29 lbs58 lbs100 lbs154 lbs217 lbs
280 lbs30 lbs60 lbs103 lbs158 lbs222 lbs
290 lbs32 lbs62 lbs106 lbs161 lbs226 lbs
300 lbs33 lbs64 lbs109 lbs165 lbs230 lbs
310 lbs35 lbs66 lbs111 lbs169 lbs234 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs8 lbs16 lbs29 lbs47 lbs68 lbs
100 lbs9 lbs17 lbs30 lbs49 lbs71 lbs
110 lbs9 lbs18 lbs32 lbs51 lbs73 lbs
120 lbs10 lbs19 lbs33 lbs52 lbs75 lbs
130 lbs10 lbs20 lbs34 lbs54 lbs77 lbs
140 lbs11 lbs20 lbs35 lbs55 lbs78 lbs
150 lbs11 lbs21 lbs36 lbs56 lbs80 lbs
160 lbs12 lbs22 lbs37 lbs58 lbs82 lbs
170 lbs12 lbs23 lbs38 lbs59 lbs83 lbs
180 lbs13 lbs23 lbs39 lbs60 lbs84 lbs
190 lbs13 lbs24 lbs40 lbs61 lbs86 lbs
200 lbs13 lbs25 lbs41 lbs62 lbs87 lbs
210 lbs14 lbs25 lbs42 lbs63 lbs88 lbs
220 lbs14 lbs26 lbs43 lbs64 lbs89 lbs
230 lbs15 lbs26 lbs43 lbs65 lbs91 lbs
240 lbs15 lbs27 lbs44 lbs66 lbs92 lbs
250 lbs15 lbs28 lbs45 lbs67 lbs93 lbs
260 lbs16 lbs28 lbs46 lbs68 lbs94 lbs

Cable Reverse Fly Standards by Age

Discover how Cable Reverse Fly strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1511 lbs28 lbs57 lbs96 lbs144 lbs
2012 lbs31 lbs64 lbs109 lbs164 lbs
2512 lbs32 lbs66 lbs112 lbs169 lbs
3012 lbs32 lbs66 lbs112 lbs169 lbs
3512 lbs32 lbs66 lbs112 lbs169 lbs
4012 lbs32 lbs66 lbs112 lbs169 lbs
4512 lbs31 lbs63 lbs107 lbs160 lbs
5011 lbs29 lbs59 lbs100 lbs151 lbs
5511 lbs27 lbs55 lbs93 lbs140 lbs
6010 lbs25 lbs50 lbs85 lbs128 lbs
6510 lbs23 lbs46 lbs77 lbs116 lbs
709 lbs21 lbs42 lbs70 lbs104 lbs
759 lbs19 lbs38 lbs63 lbs94 lbs
808 lbs18 lbs34 lbs57 lbs84 lbs
858 lbs16 lbs31 lbs51 lbs76 lbs
907 lbs15 lbs28 lbs47 lbs69 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1510 lbs18 lbs31 lbs48 lbs68 lbs
2010 lbs20 lbs35 lbs54 lbs78 lbs
2511 lbs21 lbs36 lbs56 lbs80 lbs
3011 lbs21 lbs36 lbs56 lbs80 lbs
3511 lbs21 lbs36 lbs56 lbs80 lbs
4011 lbs21 lbs36 lbs56 lbs80 lbs
4510 lbs20 lbs34 lbs53 lbs76 lbs
5010 lbs19 lbs32 lbs50 lbs71 lbs
559 lbs18 lbs30 lbs47 lbs66 lbs
609 lbs16 lbs28 lbs43 lbs61 lbs
658 lbs15 lbs26 lbs39 lbs55 lbs
708 lbs14 lbs23 lbs36 lbs50 lbs
758 lbs13 lbs21 lbs32 lbs45 lbs
807 lbs12 lbs19 lbs29 lbs41 lbs
857 lbs11 lbs18 lbs27 lbs37 lbs
907 lbs11 lbs16 lbs24 lbs34 lbs

Cable Reverse Fly Overview

The Cable Reverse Fly targets the rear deltoids and upper back muscles, promoting shoulder stability and posture improvement through a controlled, cable-resisted movement.

Muscles Worked

Equipment Needed

Cable Machine, D-Handles

How To Perform the Cable Reverse Fly

  1. Set the cable pulleys to shoulder height and attach D-handles.
  2. Stand in the center, grasp a handle in each hand with a neutral grip.
  3. Step back slightly to create tension in the cables and extend your arms in front of you.
  4. Maintain a slight bend in your elbows and a neutral spine.
  5. Exhale and pull the handles outward, squeezing your shoulder blades together.
  6. Keep your arms slightly bent and focus on engaging your rear deltoids.
  7. Inhale and slowly return to the starting position with control.
  8. Repeat for the desired number of repetitions.

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

Pro Tips for Cable Reverse Fly

  • Maintain a slight bend in your elbows throughout the movement.
  • Focus on squeezing your shoulder blades together at the peak of the contraction.
  • Avoid using momentum; perform the exercise with controlled movements.
  • Keep your core engaged to maintain a stable posture.
  • Adjust the weight to allow for proper form and full range of motion.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Cable Reverse Fly?

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