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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 49,000 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 x0.04 15 x0.14 33 x0.3 58 x0.53 88 x0.8
120 6 x0.05 18 x0.15 37 x0.31 63 x0.52 94 x0.78
130 8 x0.06 20 x0.16 41 x0.31 67 x0.52 99 x0.76
140 9 x0.07 23 x0.16 44 x0.31 72 x0.51 105 x0.75
150 11 x0.07 25 x0.17 47 x0.32 76 x0.51 110 x0.73
160 12 x0.08 28 x0.17 50 x0.32 80 x0.5 115 x0.72
170 14 x0.08 30 x0.18 54 x0.32 84 x0.49 119 x0.7
180 15 x0.09 32 x0.18 57 x0.31 88 x0.49 124 x0.69
190 17 x0.09 35 x0.18 60 x0.31 91 x0.48 128 x0.67
200 19 x0.09 37 x0.18 62 x0.31 95 x0.47 132 x0.66
210 20 x0.1 39 x0.19 65 x0.31 98 x0.47 136 x0.65
220 22 x0.1 41 x0.19 68 x0.31 102 x0.46 140 x0.64
230 23 x0.1 43 x0.19 71 x0.31 105 x0.46 144 x0.63
240 25 x0.1 45 x0.19 73 x0.3 108 x0.45 148 x0.62
250 26 x0.1 47 x0.19 76 x0.3 111 x0.44 151 x0.6
260 27 x0.11 49 x0.19 78 x0.3 114 x0.44 155 x0.59
270 29 x0.11 51 x0.19 81 x0.3 117 x0.43 158 x0.59
280 30 x0.11 53 x0.19 83 x0.3 120 x0.43 161 x0.58
290 32 x0.11 55 x0.19 85 x0.29 123 x0.42 165 x0.57
300 33 x0.11 56 x0.19 87 x0.29 125 x0.42 168 x0.56
310 34 x0.11 58 x0.19 90 x0.29 128 x0.41 171 x0.55
All 13 29 54 86 123

These male standards were last updated 2 days ago and are based on 21,000 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 55 x0.61
100 5 x0.05 12 x0.12 24 x0.24 39 x0.39 56 x0.56
110 5 x0.05 13 x0.12 25 x0.22 40 x0.36 58 x0.53
120 6 x0.05 14 x0.11 26 x0.21 41 x0.34 59 x0.5
130 6 x0.05 14 x0.11 26 x0.2 42 x0.32 61 x0.47
140 7 x0.05 15 x0.11 27 x0.19 43 x0.31 62 x0.44
150 7 x0.05 15 x0.1 28 x0.19 44 x0.3 63 x0.42
160 7 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 x0.04 17 x0.09 30 x0.17 47 x0.26 66 x0.37
190 8 x0.04 18 x0.09 31 x0.16 48 x0.25 67 x0.35
200 9 x0.04 18 x0.09 31 x0.16 49 x0.24 68 x0.34
210 9 x0.04 19 x0.09 32 x0.15 49 x0.23 69 x0.33
220 9 x0.04 19 x0.09 33 x0.15 50 x0.23 70 x0.32
230 10 x0.04 19 x0.08 33 x0.14 51 x0.22 71 x0.31
240 10 x0.04 20 x0.08 34 x0.14 51 x0.21 72 x0.3
250 10 x0.04 20 x0.08 34 x0.14 52 x0.21 72 x0.29
260 10 x0.04 21 x0.08 35 x0.13 53 x0.2 73 x0.28
All 7 15 27 44 63

These female standards were last updated 2 days 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.

What is my exact level?

The Strength Level Calculator can show your exact level of strength at any bodyweight.

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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 11,432,000 lifts Deadlift 6,768,000 lifts Squat 6,632,000 lifts Shoulder Press 1,720,000 lifts Barbell Curl 825,000 lifts Military Press 222,000 lifts Incline Bench Press 343,000 lifts Front Squat 548,000 lifts Bent Over Row 537,000 lifts Hex Bar Deadlift 262,000 lifts Sumo Deadlift 89,000 lifts Hip Thrust 130,000 lifts Romanian Deadlift 139,000 lifts EZ Bar Curl 10,000 lifts Rack Pull 32,000 lifts Close Grip Bench Press 40,000 lifts Decline Bench Press 66,000 lifts Lying Tricep Extension 60,000 lifts Preacher Curl 28,000 lifts T-Bar Row 67,000 lifts Pendlay Row 45,000 lifts Seated Shoulder Press 33,000 lifts Barbell Shrug 96,000 lifts Stiff Legged Deadlift 14,000 lifts Box Squat 19,000 lifts Upright Row 44,000 lifts Floor Press 12,000 lifts Bulgarian Split Squat 10,000 lifts Tricep Extension 45,000 lifts Barbell Lunge 11,000 lifts Good Morning 25,000 lifts Zercher Squat 9,000 lifts Wrist Curl 10,000 lifts Split Squat 5,000 lifts Reverse Barbell Curl 1,000 lifts Landmine Squat 3,000 lifts Reverse Grip Bench Press 991 lifts Reverse Wrist Curl 3,000 lifts

Bodyweight

Pull Ups 937,000 lifts Push Ups 451,000 lifts Dips 376,000 lifts Chin Ups 209,000 lifts Sit Ups 52,000 lifts Bodyweight Squat 33,000 lifts Muscle Ups 50,000 lifts Handstand Push Ups 10,000 lifts Burpees 10,000 lifts Diamond Pushups 2,000 lifts One Arm Push Ups 13,000 lifts Lunge 7,000 lifts Crunches 30,000 lifts Single Leg Squat 16,000 lifts One Arm Pull Ups 2,000 lifts Hanging Leg Raise 1,000 lifts Neutral Grip Pull Ups 1,000 lifts Toes To Bar 885 lifts Back Extension 1,000 lifts Glute Ham Raise 422 lifts Russian Twist 1,000 lifts Glute Bridge 906 lifts Lying Leg Raise 743 lifts Inverted Row 818 lifts

Olympic

Power Clean 410,000 lifts Clean and Jerk 153,000 lifts Snatch 156,000 lifts Clean 121,000 lifts Hang Clean 3,000 lifts Push Press 106,000 lifts Power Snatch 8,000 lifts Clean and Press 106,000 lifts Overhead Squat 15,000 lifts Push Jerk 15,000 lifts Thruster 18,000 lifts

Dumbbell

Dumbbell Bench Press 804,000 lifts Dumbbell Curl 639,000 lifts Dumbbell Shoulder Press 400,000 lifts Incline Dumbbell Bench Press 193,000 lifts Dumbbell Row 156,000 lifts Dumbbell Lateral Raise 192,000 lifts Dumbbell Hammer Curl 45,000 lifts Dumbbell Bulgarian Split Squat 18,000 lifts Goblet Squat 26,000 lifts Dumbbell Floor Press 2,000 lifts Dumbbell Tricep Extension 40,000 lifts Dumbbell Shrug 52,000 lifts Dumbbell Lunge 41,000 lifts Dumbbell Fly 49,000 lifts Dumbbell Romanian Deadlift 2,000 lifts Arnold Press 15,000 lifts Dumbbell Concentration Curl 30,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Dumbbell Tricep Kickback 1,000 lifts Chest Supported Dumbbell Row 1,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Curl 9,000 lifts Dumbbell Front Raise 37,000 lifts Incline Dumbbell Fly 17,000 lifts Dumbbell Pullover 8,000 lifts Decline Dumbbell Bench Press 5,000 lifts

Machine

Sled Leg Press 319,000 lifts Chest Press 66,000 lifts Horizontal Leg Press 182,000 lifts Leg Extension 110,000 lifts Machine Shoulder Press 29,000 lifts Calf Raise 62,000 lifts Pec Deck Fly 20,000 lifts Seated Leg Curl 44,000 lifts Lying Leg Curl 34,000 lifts Vertical Leg Press 17,000 lifts Seated Calf Raise 10,000 lifts Hack Squat 15,000 lifts Hip Abduction 10,000 lifts Hip Adduction 6,000 lifts

Cable

Lat Pulldown 252,000 lifts Tricep Pushdown 77,000 lifts Seated Cable Row 43,000 lifts Tricep Rope Pushdown 54,000 lifts Cable Fly 12,000 lifts Cable Curl 2,000 lifts Face Pull 13,000 lifts Cable Crunch 905 lifts Cable Lateral Raise 1,000 lifts One Arm Cable Curl 782 lifts Cable Pull Through 495 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 Hammer Curl Dumbbell Bulgarian Split Squat Goblet Squat Dumbbell Floor Press Dumbbell Tricep Extension Dumbbell Shrug Dumbbell Lunge Dumbbell Romanian Deadlift Arnold Press Dumbbell Concentration Curl Lying Dumbbell Tricep Extension Dumbbell Tricep Kickback Chest Supported Dumbbell Row Dumbbell Reverse Fly Incline Dumbbell Curl Dumbbell Front Raise Incline Dumbbell Fly Dumbbell Pullover Decline Dumbbell Bench Press

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