Dumbbell Fly Standards (lb)

The average Dumbbell Fly is 50 lb for men and 26 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Dumbbell Fly strength standards are based on 345,131 lifts by Strength Level users from 2017 to 2026. More...

How To

Male
Female

Male

Male Dumbbell Fly Standards (lb)

Weight

Strength Level	Weight
Beginner	16 lb
Novice	30 lb
Intermediate	50 lb
Advanced	76 lb
Elite	105 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.30x
Advanced	0.45x
Elite	0.60x

How much should I be able to Dumbbell Fly? (lb)

What is the average Dumbbell Fly? The average Dumbbell Fly weight for a male lifter is 50 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Fly? Male beginners should aim to lift 16 lb (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	7	17	32	52	75
120	9	20	36	56	80
130	11	22	39	60	85
140	12	24	42	64	90
150	14	27	45	68	94
160	15	29	48	71	98
170	17	31	50	74	102
180	18	33	53	78	106
190	20	35	56	81	109
200	21	37	58	84	113
210	23	39	61	87	116
220	24	41	63	89	119
230	26	43	65	92	122
240	27	45	67	95	125
250	29	46	70	97	128
260	30	48	72	100	131
270	31	50	74	102	134
280	33	52	76	105	137
290	34	53	78	107	140
300	35	55	80	109	142
310	37	56	82	112	145

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	26	43	65	89
20	15	29	49	74	102
25	16	30	50	76	105
30	16	30	50	76	105
35	16	30	50	76	105
40	16	30	50	76	105
45	15	29	48	72	99
50	14	27	45	67	93
55	13	25	41	62	86
60	12	22	38	57	78
65	11	20	34	51	71
70	9	18	31	46	64
75	9	16	27	41	57
80	8	15	25	37	51
85	7	13	22	33	46
90	6	12	20	30	41

How many sets and reps of Dumbbell Fly should I do?

These are the most popular Dumbbell Fly workouts done by male lifters:

3x10 21%

3x12 13%

3x8 9%

4x10 7%

4x12 6%

3x15 5%

2x10 5%

2x12 3%

4x8 3%

5x10 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	2328
2	3	12	13%	1464
3	3	8	9%	934
4	4	10	7%	715
5	4	12	6%	693
6	3	15	5%	564
7	2	10	5%	523
8	2	12	3%	363
9	4	8	3%	330
10	5	10	3%	276

Female

Female Dumbbell Fly Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	9 lb
Novice	16 lb
Intermediate	26 lb
Advanced	39 lb
Elite	53 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.10x
Intermediate	0.20x
Advanced	0.25x
Elite	0.35x

How much should I be able to Dumbbell Fly? (lb)

What is the average Dumbbell Fly? The average Dumbbell Fly weight for a female lifter is 26 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Fly? Female beginners should aim to lift 9 lb (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	6	12	21	32	44
100	7	13	22	33	46
110	7	14	23	35	48
120	8	15	24	36	49
130	8	15	25	37	51
140	9	16	26	38	52
150	10	17	27	39	53
160	10	18	28	40	54
170	11	18	29	41	56
180	11	19	29	42	57
190	11	19	30	43	58
200	12	20	31	44	59
210	12	21	32	45	60
220	13	21	32	46	61
230	13	22	33	46	61
240	14	22	33	47	62
250	14	23	34	48	63
260	14	23	35	48	64

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	14	22	33	45
20	9	16	26	38	51
25	9	16	26	39	53
30	9	16	26	39	53
35	9	16	26	39	53
40	9	16	26	39	53
45	8	15	25	37	50
50	8	14	23	34	47
55	7	13	21	32	43
60	7	12	20	29	39
65	6	11	18	26	36
70	5	10	16	24	32
75	5	9	14	21	29
80	4	8	13	19	26
85	4	7	11	17	23
90	3	6	10	15	21

How many sets and reps of Dumbbell Fly should I do?

These are the most popular Dumbbell Fly workouts done by female lifters:

3x10 21%

3x12 17%

3x8 10%

4x10 10%

4x12 7%

3x15 5%

4x8 3%

2x10 3%

2x12 3%

5x10 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	411
2	3	12	17%	332
3	3	8	10%	201
4	4	10	10%	192
5	4	12	7%	141
6	3	15	5%	93
7	4	8	3%	63
7	2	10	3%	63
9	2	12	3%	49
10	5	10	2%	46

Rate Your Lifts Against Other People

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

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Dumbbell Fly strength standards

Strength Level analysed 74,957 qualifying results from 345,131 community lifts to produce our Dumbbell Fly strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	345,131
Qualifying results	74,957
Male results	67,623
Female results	7,334
Data start	10 December 2017
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	7	17	32	52	75
120	9	20	36	56	80
130	11	22	39	60	85
140	12	24	42	64	90
150	14	27	45	68	94
160	15	29	48	71	98
170	17	31	50	74	102
180	18	33	53	78	106
190	20	35	56	81	109
200	21	37	58	84	113
210	23	39	61	87	116
220	24	41	63	89	119
230	26	43	65	92	122
240	27	45	67	95	125
250	29	46	70	97	128
260	30	48	72	100	131
270	31	50	74	102	134
280	33	52	76	105	137
290	34	53	78	107	140
300	35	55	80	109	142
310	37	56	82	112	145

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	26	43	65	89
20	15	29	49	74	102
25	16	30	50	76	105
30	16	30	50	76	105
35	16	30	50	76	105
40	16	30	50	76	105
45	15	29	48	72	99
50	14	27	45	67	93
55	13	25	41	62	86
60	12	22	38	57	78
65	11	20	34	51	71
70	9	18	31	46	64
75	9	16	27	41	57
80	8	15	25	37	51
85	7	13	22	33	46
90	6	12	20	30	41

BW	Beg.	Nov.	Int.	Adv.	Elite
90	6	12	21	32	44
100	7	13	22	33	46
110	7	14	23	35	48
120	8	15	24	36	49
130	8	15	25	37	51
140	9	16	26	38	52
150	10	17	27	39	53
160	10	18	28	40	54
170	11	18	29	41	56
180	11	19	29	42	57
190	11	19	30	43	58
200	12	20	31	44	59
210	12	21	32	45	60
220	13	21	32	46	61
230	13	22	33	46	61
240	14	22	33	47	62
250	14	23	34	48	63
260	14	23	35	48	64

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	14	22	33	45
20	9	16	26	38	51
25	9	16	26	39	53
30	9	16	26	39	53
35	9	16	26	39	53
40	9	16	26	39	53
45	8	15	25	37	50
50	8	14	23	34	47
55	7	13	21	32	43
60	7	12	20	29	39
65	6	11	18	26	36
70	5	10	16	24	32
75	5	9	14	21	29
80	4	8	13	19	26
85	4	7	11	17	23
90	3	6	10	15	21

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	411
2	3	12	17%	332
3	3	8	10%	201
4	4	10	10%	192
5	4	12	7%	141
6	3	15	5%	93
7	4	8	3%	63
7	2	10	3%	63
9	2	12	3%	49
10	5	10	2%	46

BW	Beg.	Nov.	Int.	Adv.	Elite
110	7	17	32	52	75
120	9	20	36	56	80
130	11	22	39	60	85
140	12	24	42	64	90
150	14	27	45	68	94
160	15	29	48	71	98
170	17	31	50	74	102
180	18	33	53	78	106
190	20	35	56	81	109
200	21	37	58	84	113
210	23	39	61	87	116
220	24	41	63	89	119
230	26	43	65	92	122
240	27	45	67	95	125
250	29	46	70	97	128
260	30	48	72	100	131
270	31	50	74	102	134
280	33	52	76	105	137
290	34	53	78	107	140
300	35	55	80	109	142
310	37	56	82	112	145

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	26	43	65	89
20	15	29	49	74	102
25	16	30	50	76	105
30	16	30	50	76	105
35	16	30	50	76	105
40	16	30	50	76	105
45	15	29	48	72	99
50	14	27	45	67	93
55	13	25	41	62	86
60	12	22	38	57	78
65	11	20	34	51	71
70	9	18	31	46	64
75	9	16	27	41	57
80	8	15	25	37	51
85	7	13	22	33	46
90	6	12	20	30	41

BW	Beg.	Nov.	Int.	Adv.	Elite
90	6	12	21	32	44
100	7	13	22	33	46
110	7	14	23	35	48
120	8	15	24	36	49
130	8	15	25	37	51
140	9	16	26	38	52
150	10	17	27	39	53
160	10	18	28	40	54
170	11	18	29	41	56
180	11	19	29	42	57
190	11	19	30	43	58
200	12	20	31	44	59
210	12	21	32	45	60
220	13	21	32	46	61
230	13	22	33	46	61
240	14	22	33	47	62
250	14	23	34	48	63
260	14	23	35	48	64

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	14	22	33	45
20	9	16	26	38	51
25	9	16	26	39	53
30	9	16	26	39	53
35	9	16	26	39	53
40	9	16	26	39	53
45	8	15	25	37	50
50	8	14	23	34	47
55	7	13	21	32	43
60	7	12	20	29	39
65	6	11	18	26	36
70	5	10	16	24	32
75	5	9	14	21	29
80	4	8	13	19	26
85	4	7	11	17	23
90	3	6	10	15	21

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	411
2	3	12	17%	332
3	3	8	10%	201
4	4	10	10%	192
5	4	12	7%	141
6	3	15	5%	93
7	4	8	3%	63
7	2	10	3%	63
9	2	12	3%	49
10	5	10	2%	46

Dumbbell Fly Standards (lb)

Male

Male Dumbbell Fly Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Dumbbell Fly? (lb)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Dumbbell Fly should I do?

Female

Female Dumbbell Fly Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Dumbbell Fly? (lb)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Dumbbell Fly should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Dumbbell Fly strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	7	17	32	52	75
120	9	20	36	56	80
130	11	22	39	60	85
140	12	24	42	64	90
150	14	27	45	68	94
160	15	29	48	71	98
170	17	31	50	74	102
180	18	33	53	78	106
190	20	35	56	81	109
200	21	37	58	84	113
210	23	39	61	87	116
220	24	41	63	89	119
230	26	43	65	92	122
240	27	45	67	95	125
250	29	46	70	97	128
260	30	48	72	100	131
270	31	50	74	102	134
280	33	52	76	105	137
290	34	53	78	107	140
300	35	55	80	109	142
310	37	56	82	112	145

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	26	43	65	89
20	15	29	49	74	102
25	16	30	50	76	105
30	16	30	50	76	105
35	16	30	50	76	105
40	16	30	50	76	105
45	15	29	48	72	99
50	14	27	45	67	93
55	13	25	41	62	86
60	12	22	38	57	78
65	11	20	34	51	71
70	9	18	31	46	64
75	9	16	27	41	57
80	8	15	25	37	51
85	7	13	22	33	46
90	6	12	20	30	41

BW	Beg.	Nov.	Int.	Adv.	Elite
90	6	12	21	32	44
100	7	13	22	33	46
110	7	14	23	35	48
120	8	15	24	36	49
130	8	15	25	37	51
140	9	16	26	38	52
150	10	17	27	39	53
160	10	18	28	40	54
170	11	18	29	41	56
180	11	19	29	42	57
190	11	19	30	43	58
200	12	20	31	44	59
210	12	21	32	45	60
220	13	21	32	46	61
230	13	22	33	46	61
240	14	22	33	47	62
250	14	23	34	48	63
260	14	23	35	48	64

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	14	22	33	45
20	9	16	26	38	51
25	9	16	26	39	53
30	9	16	26	39	53
35	9	16	26	39	53
40	9	16	26	39	53
45	8	15	25	37	50
50	8	14	23	34	47
55	7	13	21	32	43
60	7	12	20	29	39
65	6	11	18	26	36
70	5	10	16	24	32
75	5	9	14	21	29
80	4	8	13	19	26
85	4	7	11	17	23
90	3	6	10	15	21

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	411
2	3	12	17%	332
3	3	8	10%	201
4	4	10	10%	192
5	4	12	7%	141
6	3	15	5%	93
7	4	8	3%	63
7	2	10	3%	63
9	2	12	3%	49
10	5	10	2%	46