Register Log In

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 37,000 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.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
Apply age bonus:

Male Dumbbell Fly Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 4 x0.04 16 x0.14 34 x0.31 61 x0.55 93 x0.84
120 6 x0.05 18 x0.15 38 x0.32 66 x0.55 99 x0.82
130 7 x0.06 20 x0.16 42 x0.32 70 x0.54 104 x0.8
140 9 x0.06 23 x0.16 45 x0.32 75 x0.53 110 x0.78
150 10 x0.07 25 x0.17 48 x0.32 79 x0.53 115 x0.77
160 12 x0.07 28 x0.17 52 x0.32 83 x0.52 120 x0.75
170 13 x0.08 30 x0.18 55 x0.32 87 x0.51 124 x0.73
180 15 x0.08 32 x0.18 58 x0.32 91 x0.5 129 x0.72
190 16 x0.09 34 x0.18 61 x0.32 94 x0.5 133 x0.7
200 18 x0.09 36 x0.18 63 x0.32 98 x0.49 137 x0.69
210 19 x0.09 39 x0.18 66 x0.31 101 x0.48 142 x0.67
220 21 x0.09 41 x0.18 69 x0.31 104 x0.47 145 x0.66
230 22 x0.1 43 x0.19 71 x0.31 108 x0.47 149 x0.65
240 23 x0.1 45 x0.19 74 x0.31 111 x0.46 153 x0.64
250 25 x0.1 47 x0.19 76 x0.31 114 x0.46 156 x0.63
260 26 x0.1 48 x0.19 79 x0.3 117 x0.45 160 x0.61
270 28 x0.1 50 x0.19 81 x0.3 120 x0.44 163 x0.6
280 29 x0.1 52 x0.19 84 x0.3 122 x0.44 167 x0.59
290 30 x0.1 54 x0.19 86 x0.3 125 x0.43 170 x0.59
300 32 x0.11 56 x0.19 88 x0.29 128 x0.43 173 x0.58
310 33 x0.11 57 x0.19 90 x0.29 131 x0.42 176 x0.57
All 12 29 55 89 128

These male standards were last updated a month ago and are based on 15,000 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 x0.04 11 x0.13 23 x0.26 40 x0.44 59 x0.66
100 4 x0.04 12 x0.12 24 x0.24 41 x0.41 61 x0.61
110 5 x0.04 13 x0.12 25 x0.23 42 x0.38 62 x0.56
120 5 x0.04 13 x0.11 26 x0.22 43 x0.36 63 x0.53
130 6 x0.04 14 x0.11 27 x0.21 44 x0.34 65 x0.5
140 6 x0.04 15 x0.1 28 x0.2 45 x0.32 66 x0.47
150 6 x0.04 15 x0.1 28 x0.19 46 x0.31 67 x0.45
160 7 x0.04 16 x0.1 29 x0.18 47 x0.29 68 x0.42
170 7 x0.04 16 x0.09 30 x0.18 48 x0.28 69 x0.41
180 7 x0.04 16 x0.09 30 x0.17 49 x0.27 70 x0.39
190 7 x0.04 17 x0.09 31 x0.16 49 x0.26 71 x0.37
200 8 x0.04 17 x0.09 31 x0.16 50 x0.25 71 x0.36
210 8 x0.04 18 x0.08 32 x0.15 51 x0.24 72 x0.34
220 8 x0.04 18 x0.08 33 x0.15 51 x0.23 73 x0.33
230 8 x0.04 18 x0.08 33 x0.14 52 x0.23 74 x0.32
240 9 x0.04 19 x0.08 33 x0.14 52 x0.22 74 x0.31
250 9 x0.04 19 x0.08 34 x0.14 53 x0.21 75 x0.3
260 9 x0.04 19 x0.07 34 x0.13 54 x0.21 76 x0.29
All 6 15 28 46 66

These female standards were last updated a month ago and are based on 1,000 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.

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 Press 9,283,000 lifts Squat 5,455,000 lifts Deadlift 5,545,000 lifts Shoulder Press 1,407,000 lifts Barbell Curl 696,000 lifts Military Press 94,000 lifts Front Squat 471,000 lifts Incline Bench Press 260,000 lifts Bent Over Row 439,000 lifts Hex Bar Deadlift 172,000 lifts Sumo Deadlift 42,000 lifts Hip Thrust 95,000 lifts Romanian Deadlift 109,000 lifts Close Grip Bench Press 19,000 lifts Pendlay Row 33,000 lifts Preacher Curl 15,000 lifts Box Squat 9,000 lifts Rack Pull 15,000 lifts Tricep Extension 36,000 lifts Barbell Shrug 62,000 lifts Stiff Legged Deadlift 7,000 lifts Decline Bench Press 52,000 lifts T-Bar Row 40,000 lifts Lying Tricep Extension 28,000 lifts Floor Press 5,000 lifts Upright Row 37,000 lifts Bulgarian Split Squat 5,000 lifts Barbell Lunge 4,000 lifts Zercher Squat 4,000 lifts Good Morning 20,000 lifts Wrist Curl 5,000 lifts Split Squat 2,000 lifts Landmine Squat 1,000 lifts Reverse Wrist Curl 1,000 lifts

Bodyweight

Pull Ups 776,000 lifts Push Ups 363,000 lifts Dips 313,000 lifts Chin Ups 162,000 lifts Bodyweight Squat 15,000 lifts Muscle Ups 40,000 lifts Single Leg Squat 9,000 lifts Sit Ups 41,000 lifts Crunches 23,000 lifts Burpees 5,000 lifts One Arm Push Ups 7,000 lifts Handstand Push Ups 5,000 lifts Lunge 3,000 lifts

Olympic

Power Clean 367,000 lifts Snatch 136,000 lifts Push Press 91,000 lifts Clean 106,000 lifts Clean and Jerk 132,000 lifts Power Snatch 4,000 lifts Overhead Squat 8,000 lifts Clean and Press 100,000 lifts Thruster 14,000 lifts Push Jerk 11,000 lifts

Dumbbell

Dumbbell Bench Press 566,000 lifts Dumbbell Curl 485,000 lifts Dumbbell Shoulder Press 285,000 lifts Incline Dumbbell Bench Press 131,000 lifts Dumbbell Row 122,000 lifts Dumbbell Lateral Raise 82,000 lifts Dumbbell Hammer Curl 21,000 lifts Dumbbell Tricep Extension 28,000 lifts Dumbbell Fly 37,000 lifts Arnold Press 7,000 lifts Dumbbell Concentration Curl 24,000 lifts Dumbbell Shrug 41,000 lifts Dumbbell Lunge 31,000 lifts Dumbbell Bulgarian Split Squat 9,000 lifts Dumbbell Front Raise 31,000 lifts Goblet Squat 11,000 lifts Decline Dumbbell Bench Press 2,000 lifts Lying Dumbbell Tricep Extension 13,000 lifts Dumbbell Pullover 3,000 lifts Incline Dumbbell Fly 13,000 lifts Incline Dumbbell Curl 4,000 lifts Dumbbell Reverse Fly 2,000 lifts

Machine

Sled Leg Press 232,000 lifts Horizontal Leg Press 136,000 lifts Chest Press 27,000 lifts Leg Extension 84,000 lifts Machine Shoulder Press 12,000 lifts Pec Deck Fly 8,000 lifts Calf Raise 48,000 lifts Vertical Leg Press 8,000 lifts Seated Leg Curl 34,000 lifts Hack Squat 7,000 lifts Lying Leg Curl 26,000 lifts Seated Calf Raise 5,000 lifts Hip Abduction 5,000 lifts Hip Adduction 3,000 lifts

Cable

Lat Pulldown 199,000 lifts Tricep Pushdown 56,000 lifts Seated Cable Row 21,000 lifts Tricep Rope Pushdown 42,000 lifts Cable Fly 6,000 lifts Face Pull 6,000 lifts + More Exercises

Can't find the exercise you want?

Suggest an exercise

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 Lateral Raise Dumbbell Hammer Curl Dumbbell Tricep Extension Arnold Press Dumbbell Concentration Curl Dumbbell Shrug Dumbbell Lunge Dumbbell Bulgarian Split Squat Dumbbell Front Raise Goblet Squat Decline Dumbbell Bench Press Lying Dumbbell Tricep Extension Dumbbell Pullover Incline Dumbbell Fly Incline Dumbbell Curl Dumbbell Reverse Fly

Post your feedback and suggestions on our Facebook page:

About - FAQ - Privacy Policy