Dumbbell Fly

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.

Our community Dumbbell Fly standards are based on 230,826 lifts by Strength Level users

Male Dumbbell Fly Standards (lb)

Entire Community

Strength LevelWeight
Beginner13 lb
Novice29 lb
Intermediate52 lb
Advanced81 lb
Elite115 lb
Strength LevelBodyweight Ratio
Beginner0.10x
Novice0.15x
Intermediate0.30x
Advanced0.50x
Elite0.70x

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.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
110616335684
120719376189
130921406595
1401023436999
15011264673104
16013284976108
17014305280112
18016325583116
19017345787120
20019366090124
21020386293128
22022406596131
23023426799135
240244470102138
250264572104141
260274774107144
270284976110147
280305078112150
290315280114153
300325482117156
310335584119158
AgeBeg.Nov.Int.Adv.Elite
151125446998
2013285179112
2513295281115
3013295281115
3513295281115
4013295281115
4513284977109
5012264672103
551124436795
601022396187
65920355578
70818324970
75716284463
80714254056
85613233550
90511203245

How many sets and reps of Dumbbell Fly should I do?

These are the most popular Dumbbell Fly workouts done by male lifters:

3x10 21%
3x12 13%
3x8 9%
4x10 7%
4x12 6%

Calculate Your Strength Level

lb
lb
years old

Female Dumbbell Fly Standards (lb)

Entire Community

Strength LevelWeight
Beginner7 lb
Novice15 lb
Intermediate27 lb
Advanced43 lb
Elite60 lb
Strength LevelBodyweight Ratio
Beginner0.05x
Novice0.10x
Intermediate0.20x
Advanced0.30x
Elite0.45x

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.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
90411213551
100512233753
110613243855
120614254057
130715264158
140715274260
150816284361
160817294462
170917304564
180918314665
190919314766
2001019324867
2101020334968
2201120335069
2301121345170
2401121355271
2501222355272
2601222365373
AgeBeg.Nov.Int.Adv.Elite
15613233651
20715274159
25715274360
30715274360
35715274360
40715274360
45714264057
50614243854
55613223550
60511203245
65510182941
7049172637
7548152333
8037132129
8537121926
9036111724

How many sets and reps of Dumbbell Fly should I do?

These are the most popular Dumbbell Fly workouts done by female lifters:

3x10 21%
3x12 17%
3x8 10%
4x10 10%
4x12 7%

Calculate Your Strength Level

lb
lb
years old

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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.