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 28,000 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 4 x0.04 15 x0.14 35 x0.31 62 x0.56 96 x0.87
120 5 x0.04 18 x0.15 38 x0.32 67 x0.56 102 x0.85
130 7 x0.05 20 x0.16 42 x0.32 72 x0.55 108 x0.83
140 8 x0.06 23 x0.16 46 x0.33 77 x0.55 114 x0.81
150 10 x0.07 25 x0.17 49 x0.33 81 x0.54 119 x0.79
160 11 x0.07 28 x0.17 53 x0.33 85 x0.53 124 x0.78
170 13 x0.08 30 x0.18 56 x0.33 90 x0.53 129 x0.76
180 14 x0.08 32 x0.18 59 x0.33 94 x0.52 134 x0.74
190 16 x0.08 35 x0.18 62 x0.33 98 x0.51 139 x0.73
200 17 x0.09 37 x0.18 65 x0.33 101 x0.51 143 x0.72
210 19 x0.09 39 x0.19 68 x0.32 105 x0.5 147 x0.7
220 21 x0.09 41 x0.19 71 x0.32 108 x0.49 152 x0.69
230 22 x0.1 43 x0.19 74 x0.32 112 x0.49 156 x0.68
240 23 x0.1 46 x0.19 76 x0.32 115 x0.48 160 x0.66
250 25 x0.1 48 x0.19 79 x0.32 118 x0.47 163 x0.65
260 26 x0.1 50 x0.19 82 x0.31 122 x0.47 167 x0.64
270 28 x0.1 52 x0.19 84 x0.31 125 x0.46 171 x0.63
280 29 x0.1 53 x0.19 87 x0.31 128 x0.46 174 x0.62
290 31 x0.11 55 x0.19 89 x0.31 131 x0.45 178 x0.61
300 32 x0.11 57 x0.19 91 x0.3 133 x0.44 181 x0.6
310 33 x0.11 59 x0.19 94 x0.3 136 x0.44 184 x0.59
All 12 29 56 91 133

These male standards were last updated a week ago and are based on 11,000 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 24 x0.27 42 x0.47 64 x0.71
100 4 x0.04 12 x0.12 25 x0.25 44 x0.44 66 x0.66
110 4 x0.04 13 x0.11 26 x0.24 45 x0.41 67 x0.61
120 5 x0.04 13 x0.11 27 x0.22 46 x0.38 68 x0.57
130 5 x0.04 14 x0.11 28 x0.21 47 x0.36 69 x0.53
140 5 x0.04 14 x0.1 28 x0.2 47 x0.34 70 x0.5
150 5 x0.04 15 x0.1 29 x0.19 48 x0.32 71 x0.47
160 6 x0.04 15 x0.09 30 x0.18 49 x0.31 72 x0.45
170 6 x0.03 15 x0.09 30 x0.18 50 x0.29 73 x0.43
180 6 x0.03 16 x0.09 31 x0.17 50 x0.28 74 x0.41
190 6 x0.03 16 x0.08 31 x0.16 51 x0.27 75 x0.39
200 7 x0.03 16 x0.08 32 x0.16 52 x0.26 75 x0.38
210 7 x0.03 17 x0.08 32 x0.15 52 x0.25 76 x0.36
220 7 x0.03 17 x0.08 33 x0.15 53 x0.24 77 x0.35
230 7 x0.03 17 x0.08 33 x0.14 53 x0.23 77 x0.34
240 7 x0.03 18 x0.07 33 x0.14 54 x0.22 78 x0.32
250 8 x0.03 18 x0.07 34 x0.14 54 x0.22 79 x0.31
260 8 x0.03 18 x0.07 34 x0.13 55 x0.21 79 x0.3
All 5 14 28 48 71

These female standards were last updated a week 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.

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Dumbbell Bench Press 413,000 lifts Dumbbell Curl 390,000 lifts Dumbbell Shoulder Press 219,000 lifts Incline Dumbbell Press 88,000 lifts Dumbbell Row 98,000 lifts Dumbbell Lateral Raise 65,000 lifts Dumbbell Hammer Curl 6,000 lifts Dumbbell Shrug 32,000 lifts Goblet Squat 1,000 lifts Dumbbell Tricep Extension 20,000 lifts Dumbbell Lunge 23,000 lifts Dumbbell Front Raise 25,000 lifts Arnold Press 875 lifts Dumbbell Fly 28,000 lifts Dumbbell Concentration Curl 18,000 lifts Dumbbell Bulgarian Split Squat 2,000 lifts Dumbbell Pullover 511 lifts Lying Dumbbell Tricep Extension 9,000 lifts Incline Dumbbell Fly 11,000 lifts Decline Dumbbell Bench Press 693 lifts Incline Dumbbell Curl 536 lifts Dumbbell Reverse Fly 297 lifts

Machine

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Cable

Lat Pulldown 160,000 lifts Tricep Pushdown 41,000 lifts Seated Cable Row 5,000 lifts Tricep Rope Pushdown 33,000 lifts Cable Fly 859 lifts Face Pull 1,000 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 Press Dumbbell Row Dumbbell Lateral Raise Dumbbell Hammer Curl Dumbbell Shrug Goblet Squat Dumbbell Tricep Extension Dumbbell Lunge Dumbbell Front Raise Arnold Press Dumbbell Concentration Curl Dumbbell Bulgarian Split Squat Dumbbell Pullover Lying Dumbbell Tricep Extension Incline Dumbbell Fly Decline Dumbbell Bench Press Incline Dumbbell Curl Dumbbell Reverse Fly

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