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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 79,000 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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Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Dumbbell Fly Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 5 x0.05 16 x0.14 33 x0.3 57 x0.52 86 x0.79
120 6 x0.05 18 x0.15 37 x0.31 62 x0.52 92 x0.77
130 8 x0.06 21 x0.16 40 x0.31 67 x0.51 98 x0.75
140 9 x0.07 23 x0.16 44 x0.31 71 x0.51 103 x0.74
150 11 x0.07 25 x0.17 47 x0.31 75 x0.5 108 x0.72
160 13 x0.08 28 x0.17 50 x0.31 79 x0.49 113 x0.7
170 14 x0.08 30 x0.18 53 x0.31 83 x0.49 117 x0.69
180 16 x0.09 32 x0.18 56 x0.31 87 x0.48 122 x0.68
190 17 x0.09 35 x0.18 59 x0.31 90 x0.47 126 x0.66
200 19 x0.09 37 x0.18 62 x0.31 94 x0.47 130 x0.65
210 20 x0.1 39 x0.18 65 x0.31 97 x0.46 134 x0.64
220 22 x0.1 41 x0.19 67 x0.31 100 x0.46 138 x0.63
230 23 x0.1 43 x0.19 70 x0.3 103 x0.45 142 x0.62
240 25 x0.1 45 x0.19 72 x0.3 107 x0.44 145 x0.6
250 26 x0.1 47 x0.19 75 x0.3 110 x0.44 149 x0.59
260 28 x0.11 49 x0.19 77 x0.3 112 x0.43 152 x0.58
270 29 x0.11 51 x0.19 80 x0.3 115 x0.43 155 x0.58
280 30 x0.11 53 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 x0.29 123 x0.41 165 x0.55
310 35 x0.11 58 x0.19 89 x0.29 126 x0.41 168 x0.54
All 13 29 53 85 121

These male standards were last updated a week ago and are based on 24,000 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 64 x0.4
170 8 x0.05 17 x0.1 29 x0.17 46 x0.27 65 x0.38
180 8 x0.05 17 x0.1 30 x0.17 47 x0.26 66 x0.36
190 9 x0.05 18 x0.09 31 x0.16 47 x0.25 67 x0.35
200 9 x0.04 18 x0.09 31 x0.16 48 x0.24 68 x0.34
210 9 x0.04 19 x0.09 32 x0.15 49 x0.23 68 x0.33
220 10 x0.04 19 x0.09 33 x0.15 50 x0.23 69 x0.32
230 10 x0.04 20 x0.09 33 x0.14 50 x0.22 70 x0.31
240 10 x0.04 20 x0.08 34 x0.14 51 x0.21 71 x0.3
250 11 x0.04 20 x0.08 34 x0.14 52 x0.21 72 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 a week 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 12,729,000 lifts Squat 7,345,000 lifts Deadlift 7,438,000 lifts Shoulder Press 1,844,000 lifts Military Press 289,000 lifts Barbell Curl 878,000 lifts Incline Bench Press 420,000 lifts Front Squat 622,000 lifts Bent Over Row 579,000 lifts Sumo Deadlift 152,000 lifts Hex Bar Deadlift 305,000 lifts Romanian Deadlift 178,000 lifts EZ Bar Curl 52,000 lifts Close Grip Bench Press 78,000 lifts Hip Thrust 178,000 lifts Floor Press 41,000 lifts Seated Shoulder Press 40,000 lifts Stiff Legged Deadlift 42,000 lifts Barbell Shrug 105,000 lifts Wrist Curl 36,000 lifts Pendlay Row 79,000 lifts Box Squat 48,000 lifts Rack Pull 65,000 lifts Lying Tricep Extension 64,000 lifts Decline Bench Press 94,000 lifts Tricep Extension 70,000 lifts T-Bar Row 73,000 lifts Bulgarian Split Squat 36,000 lifts Zercher Squat 38,000 lifts Barbell Lunge 37,000 lifts Good Morning 51,000 lifts Upright Row 70,000 lifts Preacher Curl 67,000 lifts Reverse Barbell Curl 23,000 lifts Reverse Grip Bench Press 29,000 lifts Split Squat 29,000 lifts Landmine Squat 28,000 lifts Reverse Wrist Curl 28,000 lifts

Bodyweight

Push Ups 511,000 lifts Pull Ups 1,032,000 lifts Dips 412,000 lifts Chin Ups 236,000 lifts Bodyweight Squat 44,000 lifts Diamond Pushups 6,000 lifts One Arm Push Ups 17,000 lifts Single Leg Squat 21,000 lifts Sit Ups 59,000 lifts Burpees 13,000 lifts Lunge 9,000 lifts Muscle Ups 56,000 lifts One Arm Pull Ups 5,000 lifts Handstand Push Ups 13,000 lifts Inverted Row 2,000 lifts Crunches 33,000 lifts Toes To Bar 2,000 lifts Glute Bridge 2,000 lifts Russian Twist 2,000 lifts Neutral Grip Pull Ups 4,000 lifts Lying Leg Raise 1,000 lifts Back Extension 2,000 lifts Hanging Leg Raise 3,000 lifts Glute Ham Raise 876 lifts

Olympic

Power Clean 464,000 lifts Clean and Jerk 191,000 lifts Snatch 194,000 lifts Push Press 139,000 lifts Clean 154,000 lifts Hang Clean 35,000 lifts Power Snatch 35,000 lifts Overhead Squat 44,000 lifts Clean and Press 134,000 lifts Thruster 46,000 lifts Push Jerk 42,000 lifts

Dumbbell

Dumbbell Curl 716,000 lifts Dumbbell Bench Press 935,000 lifts Dumbbell Shoulder Press 456,000 lifts Dumbbell Row 199,000 lifts Incline Dumbbell Bench Press 252,000 lifts Dumbbell Hammer Curl 82,000 lifts Dumbbell Lateral Raise 205,000 lifts Dumbbell Floor Press 29,000 lifts Goblet Squat 60,000 lifts Dumbbell Lunge 71,000 lifts Dumbbell Romanian Deadlift 31,000 lifts Dumbbell Bulgarian Split Squat 46,000 lifts Dumbbell Pullover 33,000 lifts Dumbbell Tricep Extension 68,000 lifts Dumbbell Shrug 81,000 lifts Arnold Press 44,000 lifts Dumbbell Fly 79,000 lifts Dumbbell Front Raise 61,000 lifts Incline Dumbbell Curl 37,000 lifts Dumbbell Concentration Curl 56,000 lifts Dumbbell Tricep Kickback 27,000 lifts Lying Dumbbell Tricep Extension 41,000 lifts Decline Dumbbell Bench Press 29,000 lifts Incline Dumbbell Fly 42,000 lifts Chest Supported Dumbbell Row 24,000 lifts Dumbbell Reverse Fly 29,000 lifts

Machine

Sled Leg Press 428,000 lifts Leg Extension 152,000 lifts Chest Press 111,000 lifts Horizontal Leg Press 233,000 lifts Pec Deck Fly 53,000 lifts Lying Leg Curl 65,000 lifts Calf Raise 95,000 lifts Machine Shoulder Press 62,000 lifts Seated Leg Curl 75,000 lifts Seated Calf Raise 37,000 lifts Vertical Leg Press 96,000 lifts Hack Squat 47,000 lifts Hip Adduction 33,000 lifts Hip Abduction 37,000 lifts

Cable

Lat Pulldown 308,000 lifts Seated Cable Row 82,000 lifts Tricep Rope Pushdown 83,000 lifts Tricep Pushdown 111,000 lifts Face Pull 40,000 lifts Cable Curl 28,000 lifts Cable Fly 38,000 lifts Cable Lateral Raise 24,000 lifts One Arm Cable Curl 23,000 lifts Cable Pull Through 24,000 lifts Cable Crunch 25,000 lifts + More Exercises

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Exercise Comparisons

Compare dumbbell fly versus one of the following exercises:

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

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