These are the most popular Dumbbell Fly workouts done by male lifters:
Dumbbell Fly Standards
Measured in lb
Dumbbell Fly strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.
Male
Male Dumbbell Fly Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 13 lb |
Novice | 29 lb |
Intermediate | 52 lb |
Advanced | 81 lb |
Elite | 115 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.10x |
Novice | 0.15x |
Intermediate | 0.30x |
Advanced | 0.50x |
Elite | 0.70x |
How much should I be able to Dumbbell Fly? (lb)
What is the average Dumbbell Fly? The average Dumbbell Fly weight for a male lifter is 52 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Dumbbell Fly? Male beginners should aim to lift 13 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
110 | 6 | 16 | 33 | 56 | 84 |
120 | 7 | 19 | 37 | 61 | 89 |
130 | 9 | 21 | 40 | 65 | 95 |
140 | 10 | 23 | 43 | 69 | 99 |
150 | 11 | 26 | 46 | 73 | 104 |
160 | 13 | 28 | 49 | 76 | 108 |
170 | 14 | 30 | 52 | 80 | 112 |
180 | 16 | 32 | 55 | 83 | 116 |
190 | 17 | 34 | 57 | 87 | 120 |
200 | 19 | 36 | 60 | 90 | 124 |
210 | 20 | 38 | 62 | 93 | 128 |
220 | 22 | 40 | 65 | 96 | 131 |
230 | 23 | 42 | 67 | 99 | 135 |
240 | 24 | 44 | 70 | 102 | 138 |
250 | 26 | 45 | 72 | 104 | 141 |
260 | 27 | 47 | 74 | 107 | 144 |
270 | 28 | 49 | 76 | 110 | 147 |
280 | 30 | 50 | 78 | 112 | 150 |
290 | 31 | 52 | 80 | 114 | 153 |
300 | 32 | 54 | 82 | 117 | 156 |
310 | 33 | 55 | 84 | 119 | 158 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 11 | 25 | 44 | 69 | 98 |
20 | 13 | 28 | 51 | 79 | 112 |
25 | 13 | 29 | 52 | 81 | 115 |
30 | 13 | 29 | 52 | 81 | 115 |
35 | 13 | 29 | 52 | 81 | 115 |
40 | 13 | 29 | 52 | 81 | 115 |
45 | 13 | 28 | 49 | 77 | 109 |
50 | 12 | 26 | 46 | 72 | 103 |
55 | 11 | 24 | 43 | 67 | 95 |
60 | 10 | 22 | 39 | 61 | 87 |
65 | 9 | 20 | 35 | 55 | 78 |
70 | 8 | 18 | 32 | 49 | 70 |
75 | 7 | 16 | 28 | 44 | 63 |
80 | 7 | 14 | 25 | 40 | 56 |
85 | 6 | 13 | 23 | 35 | 50 |
90 | 5 | 11 | 20 | 32 | 45 |
How many sets and reps of Dumbbell Fly should I do?
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 21% | 2328 |
2 | 3 | 12 | 13% | 1464 |
3 | 3 | 8 | 9% | 934 |
4 | 4 | 10 | 7% | 715 |
5 | 4 | 12 | 6% | 693 |
6 | 3 | 15 | 5% | 564 |
7 | 2 | 10 | 5% | 523 |
8 | 2 | 12 | 3% | 363 |
9 | 4 | 8 | 3% | 330 |
10 | 5 | 10 | 3% | 276 |
Calculate Your Strength Level
Female
Female Dumbbell Fly Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 7 lb |
Novice | 15 lb |
Intermediate | 27 lb |
Advanced | 43 lb |
Elite | 60 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.05x |
Novice | 0.10x |
Intermediate | 0.20x |
Advanced | 0.30x |
Elite | 0.45x |
How much should I be able to Dumbbell Fly? (lb)
What is the average Dumbbell Fly? The average Dumbbell Fly weight for a female lifter is 27 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Dumbbell Fly? Female beginners should aim to lift 7 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 4 | 11 | 21 | 35 | 51 |
100 | 5 | 12 | 23 | 37 | 53 |
110 | 6 | 13 | 24 | 38 | 55 |
120 | 6 | 14 | 25 | 40 | 57 |
130 | 7 | 15 | 26 | 41 | 58 |
140 | 7 | 15 | 27 | 42 | 60 |
150 | 8 | 16 | 28 | 43 | 61 |
160 | 8 | 17 | 29 | 44 | 62 |
170 | 9 | 17 | 30 | 45 | 64 |
180 | 9 | 18 | 31 | 46 | 65 |
190 | 9 | 19 | 31 | 47 | 66 |
200 | 10 | 19 | 32 | 48 | 67 |
210 | 10 | 20 | 33 | 49 | 68 |
220 | 11 | 20 | 33 | 50 | 69 |
230 | 11 | 21 | 34 | 51 | 70 |
240 | 11 | 21 | 35 | 52 | 71 |
250 | 12 | 22 | 35 | 52 | 72 |
260 | 12 | 22 | 36 | 53 | 73 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 6 | 13 | 23 | 36 | 51 |
20 | 7 | 15 | 27 | 41 | 59 |
25 | 7 | 15 | 27 | 43 | 60 |
30 | 7 | 15 | 27 | 43 | 60 |
35 | 7 | 15 | 27 | 43 | 60 |
40 | 7 | 15 | 27 | 43 | 60 |
45 | 7 | 14 | 26 | 40 | 57 |
50 | 6 | 14 | 24 | 38 | 54 |
55 | 6 | 13 | 22 | 35 | 50 |
60 | 5 | 11 | 20 | 32 | 45 |
65 | 5 | 10 | 18 | 29 | 41 |
70 | 4 | 9 | 17 | 26 | 37 |
75 | 4 | 8 | 15 | 23 | 33 |
80 | 3 | 7 | 13 | 21 | 29 |
85 | 3 | 7 | 12 | 19 | 26 |
90 | 3 | 6 | 11 | 17 | 24 |
How many sets and reps of Dumbbell Fly should I do?
These are the most popular Dumbbell Fly workouts done by female lifters:
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 21% | 411 |
2 | 3 | 12 | 17% | 332 |
3 | 3 | 8 | 10% | 201 |
4 | 4 | 10 | 10% | 192 |
5 | 4 | 12 | 7% | 141 |
6 | 3 | 15 | 5% | 93 |
7 | 4 | 8 | 3% | 63 |
7 | 2 | 10 | 3% | 63 |
9 | 2 | 12 | 3% | 49 |
10 | 5 | 10 | 2% | 46 |
Calculate Your Strength Level
Create Standards
Rate Your Lifts Against Other People
The Strength Level Calculator can show your exact level of strength at any bodyweight.
What do the strength standards mean?
Beginner | Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month. |
---|---|
Novice | Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months. |
Intermediate | Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years. |
Advanced | Stronger than 80% of lifters. An advanced lifter has progressed for over five years. |
Elite | Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports. |
More Exercises
Other Languages
- Dumbbell Fly (EN)
- Fliegende mit Kurzhantel (DE)
- Aperturas con mancuernas (ES)
- Écarté avec haltères (FR)
- Rozpiętki z hantlami na ławce płaskiej (PL)
- Croci con Manubri (IT)
- Crucifixo com halteres (PT)