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.

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Dumbbell Fly standards are based on 169,000 lifts by Strength Level users

How To Dumbbell Fly

♂ Male
♀ Female

Male Dumbbell Fly Standards (lb)

Strength Level	Weight
Beginner	13 lb
Novice	29 lb
Intermediate	52 lb
Advanced	81 lb
Elite	116 lb

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
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	5	15	32	55	83
120	7	18	36	60	88
130	8	20	39	64	93
140	10	23	42	68	98
150	11	25	45	72	103
160	13	27	48	76	108
170	14	29	51	80	112
180	16	32	54	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	132
230	23	42	67	99	135
240	24	44	70	102	139
250	26	46	72	105	142
260	27	47	74	108	145
270	29	49	77	110	148
280	30	51	79	113	151
290	31	53	81	116	154
300	33	54	83	118	157
310	34	56	85	121	160

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	24	44	69	98
20	13	28	50	79	113
25	13	29	52	81	116
30	13	29	52	81	116
35	13	29	52	81	116
40	13	29	52	81	116
45	12	27	49	77	110
50	12	26	46	72	103
55	11	24	42	67	95
60	10	22	39	61	87
65	9	19	35	55	78
70	8	17	31	49	70
75	7	16	28	44	63
80	6	14	25	40	56
85	6	13	23	35	50
90	5	11	20	32	45

Calculate Your Strength Level

Female Dumbbell Fly Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	7 lb
Novice	15 lb
Intermediate	27 lb
Advanced	43 lb
Elite	61 lb

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
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	5	12	22	37	54
100	5	12	23	38	55
110	5	13	24	39	57
120	6	14	25	40	58
130	6	14	26	41	59
140	7	15	27	42	60
150	7	15	27	43	62
160	7	16	28	44	63
170	8	16	29	45	63
180	8	17	29	46	64
190	8	17	30	46	65
200	9	18	30	47	66
210	9	18	31	48	67
220	9	18	32	48	68
230	9	19	32	49	68
240	10	19	33	50	69
250	10	19	33	50	70
260	10	20	33	51	70

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	13	23	36	52
20	6	14	26	42	59
25	7	15	27	43	61
30	7	15	27	43	61
35	7	15	27	43	61
40	7	15	27	43	61
45	6	14	25	40	58
50	6	13	24	38	54
55	5	12	22	35	50
60	5	11	20	32	46
65	4	10	18	29	41
70	4	9	16	26	37
75	4	8	15	23	33
80	3	7	13	21	30
85	3	6	12	19	27
90	3	6	11	17	24

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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.

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BW	Beg.	Nov.	Int.	Adv.	Elite
110	5	15	32	55	83
120	7	18	36	60	88
130	8	20	39	64	93
140	10	23	42	68	98
150	11	25	45	72	103
160	13	27	48	76	108
170	14	29	51	80	112
180	16	32	54	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	132
230	23	42	67	99	135
240	24	44	70	102	139
250	26	46	72	105	142
260	27	47	74	108	145
270	29	49	77	110	148
280	30	51	79	113	151
290	31	53	81	116	154
300	33	54	83	118	157
310	34	56	85	121	160

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	24	44	69	98
20	13	28	50	79	113
25	13	29	52	81	116
30	13	29	52	81	116
35	13	29	52	81	116
40	13	29	52	81	116
45	12	27	49	77	110
50	12	26	46	72	103
55	11	24	42	67	95
60	10	22	39	61	87
65	9	19	35	55	78
70	8	17	31	49	70
75	7	16	28	44	63
80	6	14	25	40	56
85	6	13	23	35	50
90	5	11	20	32	45

BW	Beg.	Nov.	Int.	Adv.	Elite
90	5	12	22	37	54
100	5	12	23	38	55
110	5	13	24	39	57
120	6	14	25	40	58
130	6	14	26	41	59
140	7	15	27	42	60
150	7	15	27	43	62
160	7	16	28	44	63
170	8	16	29	45	63
180	8	17	29	46	64
190	8	17	30	46	65
200	9	18	30	47	66
210	9	18	31	48	67
220	9	18	32	48	68
230	9	19	32	49	68
240	10	19	33	50	69
250	10	19	33	50	70
260	10	20	33	51	70

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	13	23	36	52
20	6	14	26	42	59
25	7	15	27	43	61
30	7	15	27	43	61
35	7	15	27	43	61
40	7	15	27	43	61
45	6	14	25	40	58
50	6	13	24	38	54
55	5	12	22	35	50
60	5	11	20	32	46
65	4	10	18	29	41
70	4	9	16	26	37
75	4	8	15	23	33
80	3	7	13	21	30
85	3	6	12	19	27
90	3	6	11	17	24

BW	Beg.	Nov.	Int.	Adv.	Elite
110	5	15	32	55	83
120	7	18	36	60	88
130	8	20	39	64	93
140	10	23	42	68	98
150	11	25	45	72	103
160	13	27	48	76	108
170	14	29	51	80	112
180	16	32	54	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	132
230	23	42	67	99	135
240	24	44	70	102	139
250	26	46	72	105	142
260	27	47	74	108	145
270	29	49	77	110	148
280	30	51	79	113	151
290	31	53	81	116	154
300	33	54	83	118	157
310	34	56	85	121	160

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	24	44	69	98
20	13	28	50	79	113
25	13	29	52	81	116
30	13	29	52	81	116
35	13	29	52	81	116
40	13	29	52	81	116
45	12	27	49	77	110
50	12	26	46	72	103
55	11	24	42	67	95
60	10	22	39	61	87
65	9	19	35	55	78
70	8	17	31	49	70
75	7	16	28	44	63
80	6	14	25	40	56
85	6	13	23	35	50
90	5	11	20	32	45

BW	Beg.	Nov.	Int.	Adv.	Elite
90	5	12	22	37	54
100	5	12	23	38	55
110	5	13	24	39	57
120	6	14	25	40	58
130	6	14	26	41	59
140	7	15	27	42	60
150	7	15	27	43	62
160	7	16	28	44	63
170	8	16	29	45	63
180	8	17	29	46	64
190	8	17	30	46	65
200	9	18	30	47	66
210	9	18	31	48	67
220	9	18	32	48	68
230	9	19	32	49	68
240	10	19	33	50	69
250	10	19	33	50	70
260	10	20	33	51	70

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	13	23	36	52
20	6	14	26	42	59
25	7	15	27	43	61
30	7	15	27	43	61
35	7	15	27	43	61
40	7	15	27	43	61
45	6	14	25	40	58
50	6	13	24	38	54
55	5	12	22	35	50
60	5	11	20	32	46
65	4	10	18	29	41
70	4	9	16	26	37
75	4	8	15	23	33
80	3	7	13	21	30
85	3	6	12	19	27
90	3	6	11	17	24

BW	Beg.	Nov.	Int.	Adv.	Elite
110	5	15	32	55	83
120	7	18	36	60	88
130	8	20	39	64	93
140	10	23	42	68	98
150	11	25	45	72	103
160	13	27	48	76	108
170	14	29	51	80	112
180	16	32	54	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	132
230	23	42	67	99	135
240	24	44	70	102	139
250	26	46	72	105	142
260	27	47	74	108	145
270	29	49	77	110	148
280	30	51	79	113	151
290	31	53	81	116	154
300	33	54	83	118	157
310	34	56	85	121	160

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	24	44	69	98
20	13	28	50	79	113
25	13	29	52	81	116
30	13	29	52	81	116
35	13	29	52	81	116
40	13	29	52	81	116
45	12	27	49	77	110
50	12	26	46	72	103
55	11	24	42	67	95
60	10	22	39	61	87
65	9	19	35	55	78
70	8	17	31	49	70
75	7	16	28	44	63
80	6	14	25	40	56
85	6	13	23	35	50
90	5	11	20	32	45

BW	Beg.	Nov.	Int.	Adv.	Elite
90	5	12	22	37	54
100	5	12	23	38	55
110	5	13	24	39	57
120	6	14	25	40	58
130	6	14	26	41	59
140	7	15	27	42	60
150	7	15	27	43	62
160	7	16	28	44	63
170	8	16	29	45	63
180	8	17	29	46	64
190	8	17	30	46	65
200	9	18	30	47	66
210	9	18	31	48	67
220	9	18	32	48	68
230	9	19	32	49	68
240	10	19	33	50	69
250	10	19	33	50	70
260	10	20	33	51	70

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	13	23	36	52
20	6	14	26	42	59
25	7	15	27	43	61
30	7	15	27	43	61
35	7	15	27	43	61
40	7	15	27	43	61
45	6	14	25	40	58
50	6	13	24	38	54
55	5	12	22	35	50
60	5	11	20	32	46
65	4	10	18	29	41
70	4	9	16	26	37
75	4	8	15	23	33
80	3	7	13	21	30
85	3	6	12	19	27
90	3	6	11	17	24