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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 based on 77,000 lifts by Strength Level users.

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.

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Male Dumbbell Fly Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 5 x0.04 16 x0.14 33 x0.3 58 x0.52 87 x0.79
120 6 x0.05 18 x0.15 37 x0.31 62 x0.52 93 x0.77
130 8 x0.06 21 x0.16 40 x0.31 67 x0.51 98 x0.76
140 9 x0.07 23 x0.16 44 x0.31 71 x0.51 104 x0.74
150 11 x0.07 25 x0.17 47 x0.31 75 x0.5 109 x0.72
160 12 x0.08 28 x0.17 50 x0.31 79 x0.5 113 x0.71
170 14 x0.08 30 x0.18 53 x0.31 83 x0.49 118 x0.69
180 16 x0.09 32 x0.18 56 x0.31 87 x0.48 122 x0.68
190 17 x0.09 34 x0.18 59 x0.31 90 x0.48 127 x0.67
200 19 x0.09 37 x0.18 62 x0.31 94 x0.47 131 x0.65
210 20 x0.1 39 x0.18 65 x0.31 97 x0.46 135 x0.64
220 22 x0.1 41 x0.19 67 x0.31 101 x0.46 138 x0.63
230 23 x0.1 43 x0.19 70 x0.3 104 x0.45 142 x0.62
240 25 x0.1 45 x0.19 72 x0.3 107 x0.44 146 x0.61
250 26 x0.1 47 x0.19 75 x0.3 110 x0.44 149 x0.6
260 27 x0.11 49 x0.19 77 x0.3 113 x0.43 153 x0.59
270 29 x0.11 51 x0.19 80 x0.3 115 x0.43 156 x0.58
280 30 x0.11 52 x0.19 82 x0.29 118 x0.42 159 x0.57
290 32 x0.11 54 x0.19 84 x0.29 121 x0.42 162 x0.56
300 33 x0.11 56 x0.19 86 x0.29 124 x0.41 165 x0.55
310 34 x0.11 58 x0.19 89 x0.29 126 x0.41 168 x0.54
All 13 29 54 85 122

These male standards were last updated 12 hours ago and are based on 23,000 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
90 4 x0.05 11 x0.13 22 x0.25 37 x0.41 54 x0.6
100 5 x0.05 12 x0.12 23 x0.23 38 x0.38 55 x0.55
110 5 x0.05 13 x0.12 24 x0.22 39 x0.36 57 x0.52
120 6 x0.05 14 x0.11 25 x0.21 41 x0.34 58 x0.49
130 6 x0.05 14 x0.11 26 x0.2 42 x0.32 60 x0.46
140 7 x0.05 15 x0.11 27 x0.19 43 x0.31 61 x0.44
150 7 x0.05 16 x0.1 28 x0.19 44 x0.29 62 x0.42
160 8 x0.05 16 x0.1 29 x0.18 45 x0.28 63 x0.4
170 8 x0.05 17 x0.1 29 x0.17 46 x0.27 64 x0.38
180 8 x0.05 17 x0.1 30 x0.17 46 x0.26 65 x0.36
190 9 x0.05 18 x0.09 31 x0.16 47 x0.25 66 x0.35
200 9 x0.04 18 x0.09 31 x0.16 48 x0.24 67 x0.34
210 9 x0.04 19 x0.09 32 x0.15 49 x0.23 68 x0.32
220 10 x0.04 19 x0.09 33 x0.15 50 x0.23 69 x0.31
230 10 x0.04 20 x0.08 33 x0.14 50 x0.22 70 x0.3
240 10 x0.04 20 x0.08 34 x0.14 51 x0.21 71 x0.29
250 10 x0.04 20 x0.08 34 x0.14 52 x0.21 71 x0.29
260 11 x0.04 21 x0.08 35 x0.13 52 x0.2 72 x0.28
All 7 15 27 43 62

These female standards were last updated 12 hours ago and are based on 2,000 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.

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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.

More Exercises

Barbell

Bench Press 12,352,000 lifts Squat 7,135,000 lifts Deadlift 7,245,000 lifts Shoulder Press 1,808,000 lifts Military Press 270,000 lifts Incline Bench Press 405,000 lifts Barbell Curl 862,000 lifts Hex Bar Deadlift 293,000 lifts Front Squat 608,000 lifts Bent Over Row 567,000 lifts Sumo Deadlift 142,000 lifts Hip Thrust 171,000 lifts Romanian Deadlift 173,000 lifts EZ Bar Curl 47,000 lifts Close Grip Bench Press 74,000 lifts Barbell Shrug 102,000 lifts Seated Shoulder Press 38,000 lifts Decline Bench Press 92,000 lifts Preacher Curl 66,000 lifts Rack Pull 63,000 lifts Tricep Extension 69,000 lifts Pendlay Row 77,000 lifts T-Bar Row 71,000 lifts Box Squat 46,000 lifts Floor Press 39,000 lifts Bulgarian Split Squat 35,000 lifts Stiff Legged Deadlift 41,000 lifts Zercher Squat 37,000 lifts Upright Row 69,000 lifts Reverse Wrist Curl 27,000 lifts Barbell Lunge 36,000 lifts Lying Tricep Extension 63,000 lifts Good Morning 50,000 lifts Reverse Grip Bench Press 28,000 lifts Reverse Barbell Curl 23,000 lifts Split Squat 28,000 lifts Wrist Curl 35,000 lifts Landmine Squat 28,000 lifts

Bodyweight

Pull Ups 1,002,000 lifts Push Ups 489,000 lifts Dips 401,000 lifts Chin Ups 227,000 lifts Bodyweight Squat 40,000 lifts Sit Ups 57,000 lifts Muscle Ups 54,000 lifts Hanging Leg Raise 2,000 lifts Crunches 32,000 lifts Back Extension 2,000 lifts Neutral Grip Pull Ups 3,000 lifts Inverted Row 1,000 lifts Handstand Push Ups 12,000 lifts Diamond Pushups 4,000 lifts One Arm Push Ups 15,000 lifts One Arm Pull Ups 4,000 lifts Single Leg Squat 19,000 lifts Burpees 12,000 lifts Glute Bridge 2,000 lifts Lunge 9,000 lifts Russian Twist 2,000 lifts Toes To Bar 1,000 lifts Lying Leg Raise 1,000 lifts Glute Ham Raise 729 lifts

Olympic

Power Clean 456,000 lifts Snatch 191,000 lifts Clean and Jerk 187,000 lifts Clean 152,000 lifts Push Press 137,000 lifts Clean and Press 133,000 lifts Hang Clean 33,000 lifts Overhead Squat 43,000 lifts Power Snatch 34,000 lifts Push Jerk 41,000 lifts Thruster 46,000 lifts

Dumbbell

Dumbbell Bench Press 896,000 lifts Dumbbell Curl 692,000 lifts Dumbbell Shoulder Press 439,000 lifts Incline Dumbbell Bench Press 242,000 lifts Dumbbell Row 192,000 lifts Dumbbell Hammer Curl 77,000 lifts Dumbbell Lateral Raise 201,000 lifts Goblet Squat 57,000 lifts Dumbbell Bulgarian Split Squat 45,000 lifts Dumbbell Fly 77,000 lifts Dumbbell Shrug 79,000 lifts Dumbbell Tricep Extension 66,000 lifts Dumbbell Front Raise 60,000 lifts Dumbbell Lunge 69,000 lifts Arnold Press 43,000 lifts Dumbbell Romanian Deadlift 30,000 lifts Dumbbell Tricep Kickback 26,000 lifts Dumbbell Pullover 32,000 lifts Incline Dumbbell Curl 36,000 lifts Dumbbell Floor Press 27,000 lifts Dumbbell Concentration Curl 55,000 lifts Lying Dumbbell Tricep Extension 40,000 lifts Dumbbell Reverse Fly 28,000 lifts Decline Dumbbell Bench Press 29,000 lifts Incline Dumbbell Fly 42,000 lifts Chest Supported Dumbbell Row 24,000 lifts

Machine

Sled Leg Press 413,000 lifts Horizontal Leg Press 226,000 lifts Chest Press 105,000 lifts Leg Extension 147,000 lifts Vertical Leg Press 94,000 lifts Hack Squat 45,000 lifts Machine Shoulder Press 59,000 lifts Pec Deck Fly 51,000 lifts Calf Raise 93,000 lifts Seated Leg Curl 73,000 lifts Hip Abduction 37,000 lifts Lying Leg Curl 64,000 lifts Seated Calf Raise 36,000 lifts Hip Adduction 33,000 lifts

Cable

Lat Pulldown 299,000 lifts Seated Cable Row 79,000 lifts Tricep Pushdown 107,000 lifts Tricep Rope Pushdown 81,000 lifts Face Pull 38,000 lifts Cable Fly 37,000 lifts Cable Curl 27,000 lifts Cable Pull Through 24,000 lifts Cable Lateral Raise 24,000 lifts Cable Crunch 25,000 lifts One Arm Cable Curl 23,000 lifts + More Exercises

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Exercise Comparisons

Compare dumbbell fly versus one of the following exercises:

Dumbbell Bench Press Dumbbell Curl Dumbbell Shoulder Press Incline Dumbbell Bench Press Dumbbell Row Dumbbell Hammer Curl Dumbbell Lateral Raise Goblet Squat Dumbbell Bulgarian Split Squat Dumbbell Shrug Dumbbell Tricep Extension Dumbbell Front Raise Dumbbell Lunge Arnold Press Dumbbell Romanian Deadlift Dumbbell Tricep Kickback Dumbbell Pullover Incline Dumbbell Curl Dumbbell Floor Press Dumbbell Concentration Curl Lying Dumbbell Tricep Extension Dumbbell Reverse Fly Decline Dumbbell Bench Press Incline Dumbbell Fly Chest Supported Dumbbell Row