Cable Middle Fly
How strong is your Cable Middle Fly? Compare your lift against population strength standards and estimate your 1RM.
Strength standards (× bodyweight)
| Strength standards | Male | Female |
|---|---|---|
| Beginner | 0.2× | — |
| Novice | 0.35× | — |
| Intermediate | 0.55× | — |
| Advanced | 0.78× | — |
| Elite | 1.05× | — |
Muscles worked
Open the strength calculator →Cable Middle Fly FAQ
What is a good Cable Middle Fly?
Strength is measured as a multiple of your bodyweight: a beginner Cable Middle Fly is around 0.2× bodyweight for men, an intermediate lifter reaches about 0.55× bodyweight for men, an elite Cable Middle Fly is roughly 1.05× bodyweight for men. See the table above for every tier for men and women.
How do I calculate my Cable Middle Fly one-rep max?
Enter the weight you lifted and how many reps you completed into the strength calculator. It estimates your one-rep max and shows which tier — from beginner to elite — your Cable Middle Fly falls into.
What equipment do I need for the Cable Middle Fly?
The Cable Middle Fly is a cable exercise. You can log it and track your progress against strength standards in the free calculator.