Dumbbell Fly Standards (lb)

Dumbbell fly strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our dumbbell fly standards are new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together. For example, if you bicep curl 20 lb dumbbells in each arm that would count as 20 lb not the total 40 lb.

Go to gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Dumbbell Fly Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 5 x0.04 17 x0.14 39 x0.32 69 x0.57 105 x0.88
130 6 x0.05 20 x0.15 43 x0.33 74 x0.57 112 x0.86
140 8 x0.05 23 x0.16 47 x0.33 79 x0.56 118 x0.84
150 9 x0.06 25 x0.17 50 x0.34 84 x0.56 124 x0.83
160 11 x0.07 28 x0.17 54 x0.34 89 x0.55 130 x0.81
170 12 x0.07 30 x0.18 57 x0.34 93 x0.55 135 x0.8
180 14 x0.08 33 x0.18 61 x0.34 97 x0.54 140 x0.78
190 16 x0.08 35 x0.19 64 x0.34 102 x0.54 145 x0.77
200 17 x0.09 38 x0.19 67 x0.34 106 x0.53 150 x0.75
210 19 x0.09 40 x0.19 71 x0.34 110 x0.52 155 x0.74
220 21 x0.09 42 x0.19 74 x0.33 114 x0.52 160 x0.73
230 22 x0.1 45 x0.19 77 x0.33 117 x0.51 164 x0.71
240 24 x0.1 47 x0.2 80 x0.33 121 x0.5 168 x0.7
250 25 x0.1 49 x0.2 82 x0.33 124 x0.5 172 x0.69
260 27 x0.1 51 x0.2 85 x0.33 128 x0.49 176 x0.68
270 28 x0.11 53 x0.2 88 x0.33 131 x0.49 180 x0.67
280 30 x0.11 56 x0.2 91 x0.32 134 x0.48 184 x0.66
290 31 x0.11 58 x0.2 93 x0.32 138 x0.47 188 x0.65
300 33 x0.11 60 x0.2 96 x0.32 141 x0.47 192 x0.64
310 34 x0.11 62 x0.2 98 x0.32 144 x0.46 195 x0.63
All 11 30 58 95 139

These male standards were last updated a week ago and are based on 3,000 filtered lifts.

Note: these dumbbell standards include the weight of the bar, normally 2 kg / 4.4 lb. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together.

Female Dumbbell Fly Standards (lb)

BW Beg. Nov. Int. Adv. Elite
100 6 x0.06 15 x0.15 29 x0.29 48 x0.48 71 x0.71
110 6 x0.05 15 x0.14 30 x0.27 49 x0.44 71 x0.65
120 6 x0.05 15 x0.13 30 x0.25 49 x0.41 71 x0.6
130 6 x0.05 15 x0.12 30 x0.23 49 x0.38 72 x0.55
140 6 x0.04 15 x0.11 30 x0.21 49 x0.35 72 x0.51
150 6 x0.04 15 x0.1 30 x0.2 49 x0.33 72 x0.48
160 6 x0.04 16 x0.1 30 x0.19 49 x0.31 72 x0.45
170 6 x0.04 16 x0.09 30 x0.18 49 x0.29 72 x0.42
180 6 x0.03 16 x0.09 30 x0.17 50 x0.28 72 x0.4
190 6 x0.03 16 x0.08 30 x0.16 50 x0.26 72 x0.38
200 6 x0.03 16 x0.08 30 x0.15 50 x0.25 73 x0.36
210 6 x0.03 16 x0.08 30 x0.14 50 x0.24 73 x0.35
220 6 x0.03 16 x0.07 31 x0.14 50 x0.23 73 x0.33
230 6 x0.03 16 x0.07 31 x0.13 50 x0.22 73 x0.32
240 6 x0.03 16 x0.07 31 x0.13 50 x0.21 73 x0.3
250 6 x0.03 16 x0.06 31 x0.12 50 x0.2 73 x0.29
260 6 x0.02 16 x0.06 31 x0.12 50 x0.19 73 x0.28
All 6 15 30 49 72

These female standards were last updated a week ago and are based on 344 filtered lifts.

Note: these dumbbell standards include the weight of the bar, normally 2 kg / 4.4 lb. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together.

What is my exact level?

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Strength Level Calculator

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

Barbell

Bench 4,132,000 lifts Deadlift 2,485,000 lifts Squat 2,388,000 lifts Shoulder Press 663,000 lifts Barbell Curl 357,000 lifts Bent Over Row 224,000 lifts Front Squat 235,000 lifts Incline Bench Press 26,000 lifts Hex Bar Deadlift 25,000 lifts Romanian Deadlift 22,000 lifts Barbell Shrug 9,000 lifts Hip Thrust 14,000 lifts Upright Row 10,000 lifts Decline Bench Press 6,000 lifts Good Morning 5,000 lifts T-Bar Row (experimental) Pendlay Row (experimental) Lying Tricep Extension (experimental) Tricep Extension (experimental)

Bodyweight

Pull Ups 313,000 lifts Push Ups 86,000 lifts Dips 126,000 lifts Chin Ups 19,000 lifts Muscle Ups (experimental) Sit Ups (experimental) Crunches (experimental)

Olympic

Power Clean 214,000 lifts Snatch 66,000 lifts Clean & Jerk 66,000 lifts Push Press 44,000 lifts Clean 47,000 lifts Clean & Press 79,000 lifts Thruster (experimental) Push Jerk (experimental)

Dumbbell

Dumbbell Curl 111,000 lifts Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 66,000 lifts Dumbbell Lateral Raise 18,000 lifts Dumbbell Row 33,000 lifts Dumbbell Front Raise 8,000 lifts Dumbbell Shrug 6,000 lifts Dumbbell Lunge (experimental) Dumbbell Concentration Curl (experimental) Incline Dumbbell Press (experimental) Incline Dumbbell Fly (experimental) Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension (experimental) Dumbbell Fly (experimental)

Machine

Sled Leg Press 37,000 lifts Horizontal Leg Press 23,000 lifts Leg Extension 10,000 lifts Seated Leg Curl (experimental) Lying Leg Curl (experimental) Calf Raise (experimental)

Cable

Lat Pulldown 44,000 lifts Tricep Rope Pushdown (experimental) Tricep Pushdown (experimental) + More Exercises

Exercise Comparisons

Compare dumbbell fly versus one of the following exercises:

Dumbbell Curl Dumbbell Bench Press Dumbbell Shoulder Press Dumbbell Lateral Raise Dumbbell Row Dumbbell Front Raise Dumbbell Shrug Dumbbell Lunge Dumbbell Concentration Curl Incline Dumbbell Press Incline Dumbbell Fly Lying Dumbbell Tricep Extension Dumbbell Tricep Extension

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