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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 85,000 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 15 x0.14 32 x0.29 55 x0.5 83 x0.75
120 7 x0.05 18 x0.15 36 x0.3 60 x0.5 88 x0.74
130 8 x0.06 20 x0.16 39 x0.3 64 x0.49 93 x0.72
140 10 x0.07 23 x0.16 42 x0.3 68 x0.49 98 x0.7
150 11 x0.07 25 x0.17 45 x0.3 72 x0.48 103 x0.69
160 13 x0.08 27 x0.17 48 x0.3 76 x0.47 108 x0.67
170 14 x0.08 29 x0.17 51 x0.3 80 x0.47 112 x0.66
180 16 x0.09 32 x0.18 54 x0.3 83 x0.46 116 x0.65
190 17 x0.09 34 x0.18 57 x0.3 87 x0.46 120 x0.63
200 19 x0.09 36 x0.18 60 x0.3 90 x0.45 124 x0.62
210 20 x0.1 38 x0.18 62 x0.3 93 x0.44 128 x0.61
220 22 x0.1 40 x0.18 65 x0.29 96 x0.44 132 x0.6
230 23 x0.1 42 x0.18 67 x0.29 99 x0.43 135 x0.59
240 24 x0.1 44 x0.18 70 x0.29 102 x0.43 139 x0.58
250 26 x0.1 46 x0.18 72 x0.29 105 x0.42 142 x0.57
260 27 x0.1 47 x0.18 74 x0.29 108 x0.41 145 x0.56
270 29 x0.11 49 x0.18 77 x0.28 110 x0.41 148 x0.55
280 30 x0.11 51 x0.18 79 x0.28 113 x0.4 151 x0.54
290 31 x0.11 53 x0.18 81 x0.28 116 x0.4 154 x0.53
300 33 x0.11 54 x0.18 83 x0.28 118 x0.39 157 x0.52
310 34 x0.11 56 x0.18 85 x0.27 121 x0.39 160 x0.52
All 13 29 52 81 116

These male standards were last updated a week ago and are based on 22,000 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 5 x0.05 12 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 40 x0.34 58 x0.48
130 6 x0.05 14 x0.11 26 x0.2 41 x0.32 59 x0.46
140 7 x0.05 15 x0.11 27 x0.19 42 x0.3 60 x0.43
150 7 x0.05 15 x0.1 27 x0.18 43 x0.29 62 x0.41
160 7 x0.05 16 x0.1 28 x0.18 44 x0.28 63 x0.39
170 8 x0.04 16 x0.1 29 x0.17 45 x0.26 63 x0.37
180 8 x0.04 17 x0.09 29 x0.16 46 x0.25 64 x0.36
190 8 x0.04 17 x0.09 30 x0.16 46 x0.24 65 x0.34
200 9 x0.04 18 x0.09 30 x0.15 47 x0.24 66 x0.33
210 9 x0.04 18 x0.09 31 x0.15 48 x0.23 67 x0.32
220 9 x0.04 18 x0.08 32 x0.14 48 x0.22 68 x0.31
230 9 x0.04 19 x0.08 32 x0.14 49 x0.21 68 x0.3
240 10 x0.04 19 x0.08 33 x0.14 50 x0.21 69 x0.29
250 10 x0.04 19 x0.08 33 x0.13 50 x0.2 70 x0.28
260 10 x0.04 20 x0.08 33 x0.13 51 x0.19 70 x0.27
All 7 15 27 43 61

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 13,342,000 lifts Squat 7,645,000 lifts Deadlift 7,719,000 lifts Shoulder Press 1,914,000 lifts Barbell Curl 916,000 lifts Military Press 321,000 lifts Bent Over Row 604,000 lifts Incline Bench Press 440,000 lifts Front Squat 645,000 lifts Hex Bar Deadlift 320,000 lifts Sumo Deadlift 165,000 lifts Hip Thrust 187,000 lifts EZ Bar Curl 60,000 lifts Romanian Deadlift 188,000 lifts Close Grip Bench Press 85,000 lifts Barbell Shrug 109,000 lifts Lying Tricep Extension 67,000 lifts Seated Shoulder Press 44,000 lifts Pendlay Row 82,000 lifts Stiff Legged Deadlift 44,000 lifts Floor Press 45,000 lifts Decline Bench Press 97,000 lifts Rack Pull 68,000 lifts Barbell Lunge 40,000 lifts Tricep Extension 73,000 lifts Good Morning 54,000 lifts Split Squat 30,000 lifts T-Bar Row 75,000 lifts Preacher Curl 69,000 lifts Box Squat 51,000 lifts Bulgarian Split Squat 38,000 lifts Zercher Squat 41,000 lifts Reverse Barbell Curl 24,000 lifts Upright Row 72,000 lifts Landmine Squat 29,000 lifts Reverse Wrist Curl 28,000 lifts Wrist Curl 37,000 lifts Reverse Grip Bench Press 29,000 lifts

Bodyweight

Pull Ups 1,096,000 lifts Push Ups 564,000 lifts Dips 433,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Muscle Ups 59,000 lifts Handstand Push Ups 16,000 lifts Sit Ups 64,000 lifts Single Leg Squat 25,000 lifts Diamond Pushups 10,000 lifts Neutral Grip Pull Ups 5,000 lifts One Arm Pull Ups 7,000 lifts One Arm Push Ups 20,000 lifts Burpees 15,000 lifts Inverted Row 3,000 lifts Crunches 36,000 lifts Glute Bridge 3,000 lifts Russian Twist 3,000 lifts Back Extension 3,000 lifts Lunge 11,000 lifts Hanging Leg Raise 4,000 lifts Toes To Bar 2,000 lifts Lying Leg Raise 2,000 lifts Glute Ham Raise 1,000 lifts

Olympic

Power Clean 475,000 lifts Clean and Jerk 196,000 lifts Snatch 199,000 lifts Push Press 144,000 lifts Hang Clean 38,000 lifts Clean and Press 136,000 lifts Clean 158,000 lifts Overhead Squat 46,000 lifts Push Jerk 42,000 lifts Power Snatch 36,000 lifts Thruster 47,000 lifts

Dumbbell

Dumbbell Bench Press 985,000 lifts Dumbbell Curl 781,000 lifts Dumbbell Shoulder Press 485,000 lifts Incline Dumbbell Bench Press 265,000 lifts Dumbbell Row 213,000 lifts Dumbbell Lateral Raise 214,000 lifts Dumbbell Tricep Extension 74,000 lifts Goblet Squat 68,000 lifts Dumbbell Hammer Curl 90,000 lifts Dumbbell Lunge 76,000 lifts Dumbbell Bulgarian Split Squat 52,000 lifts Dumbbell Shrug 85,000 lifts Dumbbell Floor Press 34,000 lifts Dumbbell Fly 85,000 lifts Dumbbell Concentration Curl 59,000 lifts Dumbbell Romanian Deadlift 35,000 lifts Dumbbell Front Raise 64,000 lifts Dumbbell Reverse Fly 30,000 lifts Arnold Press 48,000 lifts Dumbbell Tricep Kickback 29,000 lifts Dumbbell Pullover 35,000 lifts Chest Supported Dumbbell Row 25,000 lifts Incline Dumbbell Curl 38,000 lifts Lying Dumbbell Tricep Extension 43,000 lifts Incline Dumbbell Fly 43,000 lifts Decline Dumbbell Bench Press 30,000 lifts

Machine

Sled Leg Press 438,000 lifts Chest Press 116,000 lifts Leg Extension 156,000 lifts Horizontal Leg Press 236,000 lifts Calf Raise 98,000 lifts Pec Deck Fly 54,000 lifts Machine Shoulder Press 63,000 lifts Seated Leg Curl 76,000 lifts Lying Leg Curl 67,000 lifts Hack Squat 48,000 lifts Vertical Leg Press 97,000 lifts Seated Calf Raise 38,000 lifts Hip Abduction 38,000 lifts Hip Adduction 34,000 lifts

Cable

Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Cable Lateral Raise 25,000 lifts Cable Curl 29,000 lifts Cable Crunch 26,000 lifts Cable Pull Through 24,000 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 Lateral Raise Dumbbell Tricep Extension Goblet Squat Dumbbell Hammer Curl Dumbbell Lunge Dumbbell Bulgarian Split Squat Dumbbell Shrug Dumbbell Floor Press Dumbbell Concentration Curl Dumbbell Romanian Deadlift Dumbbell Front Raise Dumbbell Reverse Fly Arnold Press Dumbbell Tricep Kickback Dumbbell Pullover Chest Supported Dumbbell Row Incline Dumbbell Curl Lying Dumbbell Tricep Extension Incline Dumbbell Fly Decline Dumbbell Bench Press

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