Cable Reverse Fly

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Deltoids
Secondary Muscles	Trapezius, Infraspinatus
Stabilizer Muscles	Rectus Abdominis, Abdominal External Oblique
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Deltoids

Secondary Muscles

Trapezius, Infraspinatus

Stabilizer Muscles

Rectus Abdominis, Abdominal External Oblique

Grip Muscles

Forearm Flexors

Cable Reverse Fly Average Weight [1RM]

Level
Beg.	4 kg (8 lb)	3 kg (7 lb)
Nov.	13 kg (28 lb)	7 kg (17 lb)
Int.	28 kg (62 lb)	14 kg (32 lb)
Adv.	49 kg (108 lb)	23 kg (52 lb)
Pro	75 kg (165 lb)	34 kg (76 lb)

Level

Beg.

4 kg
(8 lb)

3 kg
(7 lb)

Nov.

13 kg
(28 lb)

7 kg
(17 lb)

Int.

28 kg
(62 lb)

14 kg
(32 lb)

Adv.

49 kg
(108 lb)

23 kg
(52 lb)

Pro

75 kg
(165 lb)

34 kg
(76 lb)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Cable Reverse Fly Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
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

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
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

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
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

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
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

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 15-25 Calories
Medium	🔥 25-40 Calories
Hard	🔥 40-60 Calories
Max	🔥 60-80 Calories

Intensity

Calories Burned

Easy

🔥 15-25 Calories

Medium

🔥 25-40 Calories

Hard

🔥 40-60 Calories

Max

🔥 60-80 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Cable Reverse Fly Average Weight [1RM]

Cable Reverse Fly Standard (lb)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
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

Age	Beg.	Nov.	Int.	Adv.	Pro
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

BW	Beg.	Nov.	Int.	Adv.	Pro
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

Age	Beg.	Nov.	Int.	Adv.	Pro
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

BW	Beg.	Nov.	Int.	Adv.	Pro
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

Age	Beg.	Nov.	Int.	Adv.	Pro
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

BW	Beg.	Nov.	Int.	Adv.	Pro
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

Age	Beg.	Nov.	Int.	Adv.	Pro
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

BW	Beg.	Nov.	Int.	Adv.	Pro
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

Age	Beg.	Nov.	Int.	Adv.	Pro
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

BW	Beg.	Nov.	Int.	Adv.	Pro
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

Age	Beg.	Nov.	Int.	Adv.	Pro
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