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 13,000 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 x0.03 15 x0.13 35 x0.31 63 x0.57 97 x0.88
120 5 x0.04 17 x0.15 39 x0.32 68 x0.57 104 x0.86
130 6 x0.05 20 x0.15 42 x0.33 73 x0.56 110 x0.85
140 8 x0.06 23 x0.16 46 x0.33 78 x0.56 116 x0.83
150 9 x0.06 25 x0.17 50 x0.33 83 x0.55 122 x0.81
160 11 x0.07 28 x0.17 53 x0.33 87 x0.54 127 x0.79
170 13 x0.07 30 x0.18 57 x0.33 91 x0.54 132 x0.78
180 14 x0.08 33 x0.18 60 x0.33 95 x0.53 137 x0.76
190 16 x0.08 35 x0.18 63 x0.33 100 x0.52 142 x0.75
200 17 x0.09 37 x0.19 66 x0.33 103 x0.52 147 x0.73
210 19 x0.09 40 x0.19 69 x0.33 107 x0.51 151 x0.72
220 20 x0.09 42 x0.19 72 x0.33 111 x0.5 155 x0.71
230 22 x0.1 44 x0.19 75 x0.33 114 x0.5 160 x0.69
240 24 x0.1 46 x0.19 78 x0.32 118 x0.49 164 x0.68
250 25 x0.1 48 x0.19 81 x0.32 121 x0.49 168 x0.67
260 27 x0.1 50 x0.19 83 x0.32 125 x0.48 172 x0.66
270 28 x0.1 52 x0.19 86 x0.32 128 x0.47 175 x0.65
280 30 x0.11 54 x0.19 89 x0.32 131 x0.47 179 x0.64
290 31 x0.11 56 x0.19 91 x0.31 134 x0.46 183 x0.63
300 32 x0.11 58 x0.19 93 x0.31 137 x0.46 186 x0.62
310 34 x0.11 60 x0.19 96 x0.31 140 x0.45 189 x0.61
All 12 29 57 93 136

These male standards were last updated 6 days ago and are based on 9,000 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 3 x0.04 11 x0.13 25 x0.28 44 x0.49 67 x0.75
100 4 x0.04 12 x0.12 26 x0.26 45 x0.45 69 x0.69
110 4 x0.04 13 x0.11 27 x0.24 46 x0.42 70 x0.64
120 4 x0.03 13 x0.11 27 x0.23 47 x0.39 71 x0.59
130 4 x0.03 13 x0.1 28 x0.22 48 x0.37 72 x0.56
140 5 x0.03 14 x0.1 29 x0.21 49 x0.35 73 x0.52
150 5 x0.03 14 x0.1 29 x0.2 50 x0.33 74 x0.49
160 5 x0.03 15 x0.09 30 x0.19 50 x0.31 75 x0.47
170 5 x0.03 15 x0.09 30 x0.18 51 x0.3 76 x0.45
180 6 x0.03 15 x0.09 31 x0.17 52 x0.29 77 x0.43
190 6 x0.03 16 x0.08 31 x0.16 52 x0.28 77 x0.41
200 6 x0.03 16 x0.08 32 x0.16 53 x0.26 78 x0.39
210 6 x0.03 16 x0.08 32 x0.15 53 x0.25 79 x0.37
220 6 x0.03 17 x0.08 33 x0.15 54 x0.25 79 x0.36
230 7 x0.03 17 x0.07 33 x0.14 54 x0.24 80 x0.35
240 7 x0.03 17 x0.07 33 x0.14 55 x0.23 80 x0.34
250 7 x0.03 17 x0.07 34 x0.14 55 x0.22 81 x0.32
260 7 x0.03 18 x0.07 34 x0.13 56 x0.21 82 x0.31
All 5 14 29 49 73

These female standards were last updated 6 days 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 5,920,000 lifts Deadlift 3,556,000 lifts Squat 3,474,000 lifts Shoulder Press 944,000 lifts Barbell Curl 490,000 lifts Bent Over Row 305,000 lifts Front Squat 324,000 lifts Incline Bench Press 106,000 lifts Hex Bar Deadlift 73,000 lifts Romanian Deadlift 53,000 lifts Barbell Shrug 32,000 lifts Hip Thrust 40,000 lifts Upright Row 22,000 lifts Decline Bench Press 23,000 lifts Good Morning 10,000 lifts Sumo Deadlift (experimental) Preacher Curl (experimental) T-Bar Row 15,000 lifts Pendlay Row 11,000 lifts Lying Tricep Extension 11,000 lifts Tricep Extension 15,000 lifts

Bodyweight

Pull Ups 484,000 lifts Push Ups 194,000 lifts Dips 197,000 lifts Chin Ups 73,000 lifts Single Leg Squat (experimental) Muscle Ups 16,000 lifts Sit Ups 16,000 lifts Crunches 9,000 lifts

Olympic

Power Clean 278,000 lifts Snatch 96,000 lifts Clean & Jerk 93,000 lifts Push Press 63,000 lifts Clean 72,000 lifts Clean & Press 89,000 lifts Overhead Squat (experimental) Thruster 6,000 lifts Push Jerk (experimental)

Dumbbell

Dumbbell Curl 243,000 lifts Dumbbell Bench Press 249,000 lifts Dumbbell Shoulder Press 139,000 lifts Dumbbell Lateral Raise 43,000 lifts Dumbbell Row 65,000 lifts Dumbbell Front Raise 17,000 lifts Dumbbell Shrug 20,000 lifts Dumbbell Hammer Curl (experimental) Dumbbell Lunge 11,000 lifts Dumbbell Concentration Curl 9,000 lifts Incline Dumbbell Press 36,000 lifts Incline Dumbbell Fly 5,000 lifts Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension 9,000 lifts Dumbbell Fly 13,000 lifts

Machine

Sled Leg Press 99,000 lifts Horizontal Leg Press 61,000 lifts Leg Extension 38,000 lifts Seated Leg Curl 15,000 lifts Lying Leg Curl 11,000 lifts Calf Raise 18,000 lifts

Cable

Lat Pulldown 103,000 lifts Tricep Rope Pushdown 16,000 lifts Tricep Pushdown 19,000 lifts + More Exercises

Exercise Comparisons

Compare dumbbell fly versus one of the following exercises:

Dumbbell Curl Dumbbell Bench Press Dumbbell Shoulder Press Dumbbell Lateral Raise Dumbbell Row Dumbbell Front Raise Dumbbell Shrug Dumbbell Hammer Curl Dumbbell Lunge Dumbbell Concentration Curl Incline Dumbbell Press Incline Dumbbell Fly Lying Dumbbell Tricep Extension Dumbbell Tricep Extension

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