A 180 lb male with an Intermediate-level Cable Reverse Fly of 65 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 111 lbs (0.62x bodyweight).
FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results
How strong is your Cable Reverse Fly? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.
How Strong Is Your Cable Reverse Fly?
How Much Should You Cable Reverse Fly?
1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.
| BW (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 | 1 | 12 | 36 | 71 | 116 |
| 120 | 2 | 15 | 40 | 78 | 125 |
| 130 | 4 | 18 | 45 | 84 | 132 |
| 140 | 5 | 21 | 49 | 90 | 140 |
| 150 | 6 | 23 | 53 | 95 | 147 |
| 160 | 8 | 26 | 57 | 101 | 153 |
| 170 | 9 | 29 | 61 | 106 | 160 |
| 180 | 11 | 31 | 65 | 111 | 166 |
| 190 | 12 | 34 | 69 | 116 | 172 |
| 200 | 14 | 37 | 72 | 120 | 178 |
| 210 | 15 | 39 | 76 | 125 | 183 |
| 220 | 17 | 42 | 79 | 129 | 188 |
| 230 | 18 | 44 | 83 | 134 | 194 |
| 240 | 20 | 47 | 86 | 138 | 199 |
| 250 | 22 | 49 | 89 | 142 | 204 |
| 260 | 23 | 51 | 93 | 146 | 208 |
| 270 | 25 | 54 | 96 | 150 | 213 |
| 280 | 26 | 56 | 99 | 154 | 218 |
| 290 | 28 | 58 | 102 | 157 | 222 |
| 300 | 29 | 60 | 105 | 161 | 226 |
| 310 | 31 | 62 | 107 | 165 | 230 |
| 90 | 4 | 12 | 25 | 43 | 64 |
| 100 | 5 | 13 | 26 | 45 | 67 |
| 110 | 5 | 14 | 28 | 47 | 69 |
| 120 | 6 | 15 | 29 | 48 | 71 |
| 130 | 6 | 16 | 30 | 50 | 73 |
| 140 | 7 | 16 | 31 | 51 | 74 |
| 150 | 7 | 17 | 32 | 52 | 76 |
| 160 | 8 | 18 | 33 | 54 | 78 |
| 170 | 8 | 19 | 34 | 55 | 79 |
| 180 | 9 | 19 | 35 | 56 | 80 |
| 190 | 9 | 20 | 36 | 57 | 82 |
| 200 | 9 | 21 | 37 | 58 | 83 |
| 210 | 10 | 21 | 38 | 59 | 84 |
| 220 | 10 | 22 | 39 | 60 | 85 |
| 230 | 11 | 22 | 39 | 61 | 87 |
| 240 | 11 | 23 | 40 | 62 | 88 |
| 250 | 11 | 24 | 41 | 63 | 89 |
| 260 | 12 | 24 | 42 | 64 | 90 |
How Does Age Affect Cable Reverse Fly Strength?
How Cable Reverse Fly standards change across different age groups. Values represent a 1RM in lbs.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 7 | 24 | 53 | 92 | 140 |
| 20 | 8 | 27 | 60 | 105 | 160 |
| 25 | 8 | 28 | 62 | 108 | 165 |
| 30 | 8 | 28 | 62 | 108 | 165 |
| 35 | 8 | 28 | 62 | 108 | 165 |
| 40 | 8 | 28 | 62 | 108 | 165 |
| 45 | 8 | 27 | 59 | 103 | 156 |
| 50 | 7 | 25 | 55 | 96 | 147 |
| 55 | 7 | 23 | 51 | 89 | 136 |
| 60 | 6 | 21 | 46 | 81 | 124 |
| 65 | 6 | 19 | 42 | 73 | 112 |
| 70 | 5 | 17 | 38 | 66 | 100 |
| 75 | 5 | 15 | 34 | 59 | 90 |
| 80 | 4 | 14 | 30 | 53 | 80 |
| 85 | 4 | 12 | 27 | 47 | 72 |
| 90 | 3 | 11 | 24 | 43 | 65 |
| 15 | 6 | 14 | 27 | 44 | 64 |
| 20 | 6 | 16 | 31 | 50 | 74 |
| 25 | 7 | 17 | 32 | 52 | 76 |
| 30 | 7 | 17 | 32 | 52 | 76 |
| 35 | 7 | 17 | 32 | 52 | 76 |
| 40 | 7 | 17 | 32 | 52 | 76 |
| 45 | 6 | 16 | 30 | 49 | 72 |
| 50 | 6 | 15 | 28 | 46 | 67 |
| 55 | 5 | 14 | 26 | 43 | 62 |
| 60 | 5 | 12 | 24 | 39 | 57 |
| 65 | 4 | 11 | 22 | 35 | 51 |
| 70 | 4 | 10 | 19 | 32 | 46 |
| 75 | 4 | 9 | 17 | 28 | 41 |
| 80 | 3 | 8 | 15 | 25 | 37 |
| 85 | 3 | 7 | 14 | 23 | 33 |
| 90 | 3 | 7 | 12 | 20 | 30 |
What Do Cable Reverse Fly Strength Standards Mean?
Stronger than 5% of lifters. You are learning the movement path and resistance curve on the Cable Reverse Fly, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.
Stronger than 20% of lifters. You can perform the Cable Reverse Fly with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.
Stronger than 50% of lifters. Your Cable Reverse Fly is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.
Stronger than 80% of lifters. You have built significant strength on the Cable Reverse Fly through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.
Stronger than 95% of lifters. Your Cable Reverse Fly 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 Reverse Fly
Tier-specific training recommendations to move your Cable Reverse Fly to the next level.
- Train the Cable Reverse Fly 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.
- Increase load progressively while keeping strict form on the Cable Reverse Fly.
- 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.
- Use drop sets, paused reps, and partial reps to break through Cable Reverse Fly 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.
- Maximize Cable Reverse Fly 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.
How to Perform Cable Reverse Fly
- Set the cable pulleys to shoulder height and attach D-handles.
- Stand in the center, grasp a handle in each hand with a neutral grip.
- Step back slightly to create tension in the cables and extend your arms in front of you.
- Maintain a slight bend in your elbows and a neutral spine.
- Exhale and pull the handles outward, squeezing your shoulder blades together.
- Keep your arms slightly bent and focus on engaging your rear deltoids.
- Inhale and slowly return to the starting position with control.
- Repeat for the desired number of repetitions.
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.
Where Do These Cable Reverse Fly Standards Come From?
These Cable Reverse Fly 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 Reverse Fly Good for Your Weight?
Strength standards help you objectively measure your Cable Reverse Fly performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:
- Find your bodyweight in the left column of the table above.
- Look across the row to find which strength level your 1RM falls into.
- Use the age tab to see how your strength compares within your age group.
- 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 Reverse Fly 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.