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 242,138 lifts by Strength Level users

Male Dumbbell Fly Standards (lb)

Entire Community

Strength LevelWeight
Beginner13 lb
Novice29 lb
Intermediate52 lb
Advanced81 lb
Elite115 lb

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.

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

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
110616335684
120719376189
130921406595
1401023436999
15011264673104
16013284976108
17014305280112
18016325583116
19017345787120
20019366090124
21020386293128
22022406596131
23023426799135
240244470102138
250264572104141
260274774107144
270284976110147
280305078112150
290315280114153
300325482117156
310335584119158

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%

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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.