Dumbbell Fly

Dumbbell Fly Standards

Measured in lb

Dumbbell Fly strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our community Dumbbell Fly standards are based on 169,000 lifts by Strength Level users

Male Dumbbell Fly Standards (lb)

Entire Community

Strength Level Weight
Beginner 13 lb
Novice 29 lb
Intermediate 52 lb
Advanced 81 lb
Elite 116 lb
Strength Level Bodyweight Ratio
Beginner 0.10x
Novice 0.15x
Intermediate 0.30x
Advanced 0.50x
Elite 0.70x

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 52 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 13 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
110 5 15 32 55 83
120 7 18 36 60 88
130 8 20 39 64 93
140 10 23 42 68 98
150 11 25 45 72 103
160 13 27 48 76 108
170 14 29 51 80 112
180 16 32 54 83 116
190 17 34 57 87 120
200 19 36 60 90 124
210 20 38 62 93 128
220 22 40 65 96 132
230 23 42 67 99 135
240 24 44 70 102 139
250 26 46 72 105 142
260 27 47 74 108 145
270 29 49 77 110 148
280 30 51 79 113 151
290 31 53 81 116 154
300 33 54 83 118 157
310 34 56 85 121 160
Age Beg. Nov. Int. Adv. Elite
15 11 24 44 69 98
20 13 28 50 79 113
25 13 29 52 81 116
30 13 29 52 81 116
35 13 29 52 81 116
40 13 29 52 81 116
45 12 27 49 77 110
50 12 26 46 72 103
55 11 24 42 67 95
60 10 22 39 61 87
65 9 19 35 55 78
70 8 17 31 49 70
75 7 16 28 44 63
80 6 14 25 40 56
85 6 13 23 35 50
90 5 11 20 32 45

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lb
lb
years old

Female Dumbbell Fly Standards (lb)

Entire Community

Strength Level Weight
Beginner 7 lb
Novice 15 lb
Intermediate 27 lb
Advanced 43 lb
Elite 61 lb
Strength Level Bodyweight Ratio
Beginner 0.05x
Novice 0.10x
Intermediate 0.20x
Advanced 0.30x
Elite 0.45x

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 27 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 7 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 5 12 22 37 54
100 5 12 23 38 55
110 5 13 24 39 57
120 6 14 25 40 58
130 6 14 26 41 59
140 7 15 27 42 60
150 7 15 27 43 62
160 7 16 28 44 63
170 8 16 29 45 63
180 8 17 29 46 64
190 8 17 30 46 65
200 9 18 30 47 66
210 9 18 31 48 67
220 9 18 32 48 68
230 9 19 32 49 68
240 10 19 33 50 69
250 10 19 33 50 70
260 10 20 33 51 70
Age Beg. Nov. Int. Adv. Elite
15 6 13 23 36 52
20 6 14 26 42 59
25 7 15 27 43 61
30 7 15 27 43 61
35 7 15 27 43 61
40 7 15 27 43 61
45 6 14 25 40 58
50 6 13 24 38 54
55 5 12 22 35 50
60 5 11 20 32 46
65 4 10 18 29 41
70 4 9 16 26 37
75 4 8 15 23 33
80 3 7 13 21 30
85 3 6 12 19 27
90 3 6 11 17 24

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lb
lb
years old

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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.