Skip to content
Cable Reverse Fly strength standards

What is a good Cable Reverse Fly?

For a 180 lb male, an Intermediate Cable Reverse Fly is about 65 lb (0.36x bodyweight). Advanced starts around 111 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Check My Level Estimate Your 1RM Methodology

Cable Reverse Fly 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 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

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

Cable Reverse Fly Standards by Age

How the Cable Reverse Fly 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 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

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

Check Your Cable Reverse Fly 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 65 lbs (0.36x bodyweight) on the Cable Reverse Fly 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
Help improve accuracy for everyone
Share your result
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

What the Cable Reverse Fly Strength Levels Mean

Beginner

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.

Novice

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.

Intermediate

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.

Advanced

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.

Elite

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.

Beginner → Novice Building Your Foundation
  • 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.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • 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.
Plan your RPE-based sessions →
Intermediate → Advanced Advanced Isolation Techniques
  • 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.
Calculate working set loads →
Advanced → Elite Mastery
  • 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.
View RPE-to-percentage chart →

How to Perform Cable Reverse Fly

Cable Reverse Fly demonstration
Primary Muscles Rhomboids, Trapezius, Upper Back, Posterior Deltoid
Equipment Cable Machine, D-Handles
Difficulty Intermediate
Type Isolation
  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.

Tips

  • 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.

Read the complete Cable Reverse Fly guide on FitnessVolt →

Where Do These Cable Reverse Fly Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Cable Reverse Fly table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Cable Reverse Fly 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 Reverse Fly 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 Reverse Fly 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 Reverse Fly 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.

Related Exercise Standards

Related Calculators

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