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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 41,000 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 16 x0.14 34 x0.31 59 x0.54 90 x0.82
120 6 x0.05 18 x0.15 37 x0.31 64 x0.53 96 x0.8
130 7 x0.06 20 x0.16 41 x0.32 69 x0.53 102 x0.78
140 9 x0.06 23 x0.16 44 x0.32 73 x0.52 107 x0.76
150 10 x0.07 25 x0.17 48 x0.32 77 x0.51 112 x0.75
160 12 x0.07 28 x0.17 51 x0.32 81 x0.51 117 x0.73
170 13 x0.08 30 x0.18 54 x0.32 85 x0.5 121 x0.71
180 15 x0.08 32 x0.18 57 x0.32 89 x0.49 126 x0.7
190 16 x0.09 34 x0.18 60 x0.31 92 x0.49 130 x0.68
200 18 x0.09 36 x0.18 63 x0.31 96 x0.48 134 x0.67
210 19 x0.09 38 x0.18 65 x0.31 99 x0.47 138 x0.66
220 21 x0.1 41 x0.18 68 x0.31 103 x0.47 142 x0.65
230 22 x0.1 43 x0.18 71 x0.31 106 x0.46 146 x0.63
240 24 x0.1 45 x0.19 73 x0.3 109 x0.45 149 x0.62
250 25 x0.1 46 x0.19 76 x0.3 112 x0.45 153 x0.61
260 27 x0.1 48 x0.19 78 x0.3 115 x0.44 156 x0.6
270 28 x0.1 50 x0.19 80 x0.3 118 x0.44 160 x0.59
280 29 x0.1 52 x0.19 83 x0.3 120 x0.43 163 x0.58
290 31 x0.11 54 x0.19 85 x0.29 123 x0.42 166 x0.57
300 32 x0.11 56 x0.19 87 x0.29 126 x0.42 169 x0.56
310 33 x0.11 57 x0.18 89 x0.29 128 x0.41 172 x0.56
All 12 29 54 87 125

These male standards were last updated yesterday and are based on 17,000 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 23 x0.25 38 x0.42 56 x0.63
100 5 x0.05 12 x0.12 24 x0.24 39 x0.39 58 x0.58
110 5 x0.05 13 x0.12 25 x0.23 41 x0.37 60 x0.54
120 5 x0.05 13 x0.11 26 x0.21 42 x0.35 61 x0.51
130 6 x0.04 14 x0.11 27 x0.2 43 x0.33 62 x0.48
140 6 x0.04 15 x0.1 27 x0.2 44 x0.31 64 x0.45
150 7 x0.04 15 x0.1 28 x0.19 45 x0.3 65 x0.43
160 7 x0.04 16 x0.1 29 x0.18 46 x0.29 66 x0.41
170 7 x0.04 16 x0.1 30 x0.17 47 x0.27 67 x0.39
180 8 x0.04 17 x0.09 30 x0.17 48 x0.26 68 x0.38
190 8 x0.04 17 x0.09 31 x0.16 48 x0.25 69 x0.36
200 8 x0.04 18 x0.09 31 x0.16 49 x0.25 70 x0.35
210 9 x0.04 18 x0.09 32 x0.15 50 x0.24 70 x0.34
220 9 x0.04 19 x0.08 33 x0.15 50 x0.23 71 x0.32
230 9 x0.04 19 x0.08 33 x0.14 51 x0.22 72 x0.31
240 9 x0.04 19 x0.08 34 x0.14 52 x0.22 73 x0.3
250 10 x0.04 20 x0.08 34 x0.14 52 x0.21 74 x0.29
260 10 x0.04 20 x0.08 35 x0.13 53 x0.2 74 x0.29
All 6 15 28 44 64

These female standards were last updated yesterday 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.

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 9,877,000 lifts Deadlift 5,859,000 lifts Squat 5,778,000 lifts Shoulder Press 1,476,000 lifts Military Press 128,000 lifts Barbell Curl 729,000 lifts Bent Over Row 461,000 lifts Incline Bench Press 286,000 lifts Front Squat 494,000 lifts Hex Bar Deadlift 189,000 lifts Hip Thrust 105,000 lifts Sumo Deadlift 54,000 lifts Romanian Deadlift 118,000 lifts Close Grip Bench Press 25,000 lifts Rack Pull 21,000 lifts Preacher Curl 19,000 lifts T-Bar Row 44,000 lifts Barbell Shrug 66,000 lifts Decline Bench Press 57,000 lifts Pendlay Row 36,000 lifts Box Squat 12,000 lifts Barbell Lunge 6,000 lifts Tricep Extension 39,000 lifts Upright Row 39,000 lifts Bulgarian Split Squat 6,000 lifts Wrist Curl 6,000 lifts Floor Press 7,000 lifts Stiff Legged Deadlift 9,000 lifts Good Morning 22,000 lifts Lying Tricep Extension 31,000 lifts Split Squat 3,000 lifts Zercher Squat 5,000 lifts Landmine Squat 2,000 lifts Reverse Wrist Curl 2,000 lifts

Bodyweight

Pull Ups 826,000 lifts Push Ups 391,000 lifts Dips 333,000 lifts Chin Ups 177,000 lifts Bodyweight Squat 21,000 lifts Muscle Ups 43,000 lifts Sit Ups 45,000 lifts Single Leg Squat 12,000 lifts Crunches 26,000 lifts One Arm Push Ups 9,000 lifts Lunge 5,000 lifts Handstand Push Ups 7,000 lifts Burpees 7,000 lifts

Olympic

Power Clean 380,000 lifts Snatch 143,000 lifts Clean and Jerk 138,000 lifts Clean 111,000 lifts Push Press 96,000 lifts Clean and Press 102,000 lifts Overhead Squat 10,000 lifts Thruster 15,000 lifts Power Snatch 5,000 lifts Push Jerk 12,000 lifts

Dumbbell

Dumbbell Bench Press 633,000 lifts Dumbbell Curl 529,000 lifts Dumbbell Shoulder Press 313,000 lifts Incline Dumbbell Bench Press 150,000 lifts Dumbbell Row 133,000 lifts Dumbbell Hammer Curl 28,000 lifts Dumbbell Lateral Raise 90,000 lifts Dumbbell Tricep Extension 32,000 lifts Goblet Squat 15,000 lifts Dumbbell Shrug 44,000 lifts Incline Dumbbell Curl 6,000 lifts Lying Dumbbell Tricep Extension 14,000 lifts Dumbbell Lunge 34,000 lifts Dumbbell Bulgarian Split Squat 12,000 lifts Dumbbell Fly 41,000 lifts Dumbbell Front Raise 33,000 lifts Arnold Press 10,000 lifts Dumbbell Pullover 5,000 lifts Dumbbell Reverse Fly 3,000 lifts Dumbbell Concentration Curl 26,000 lifts Decline Dumbbell Bench Press 3,000 lifts Incline Dumbbell Fly 14,000 lifts

Machine

Sled Leg Press 256,000 lifts Horizontal Leg Press 150,000 lifts Chest Press 39,000 lifts Leg Extension 91,000 lifts Calf Raise 53,000 lifts Pec Deck Fly 12,000 lifts Machine Shoulder Press 17,000 lifts Hack Squat 9,000 lifts Lying Leg Curl 28,000 lifts Seated Leg Curl 37,000 lifts Vertical Leg Press 10,000 lifts Hip Abduction 6,000 lifts Seated Calf Raise 6,000 lifts Hip Adduction 4,000 lifts

Cable

Lat Pulldown 215,000 lifts Seated Cable Row 28,000 lifts Tricep Pushdown 62,000 lifts Face Pull 9,000 lifts Tricep Rope Pushdown 45,000 lifts Cable Fly 8,000 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 Hammer Curl Dumbbell Lateral Raise Dumbbell Tricep Extension Goblet Squat Dumbbell Shrug Incline Dumbbell Curl Lying Dumbbell Tricep Extension Dumbbell Lunge Dumbbell Bulgarian Split Squat Dumbbell Front Raise Arnold Press Dumbbell Pullover Dumbbell Reverse Fly Dumbbell Concentration Curl Decline Dumbbell Bench Press Incline Dumbbell Fly

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