Dumbbell Fly

Dumbbell Fly Standards

Measured in kg

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 239,190 lifts by Strength Level users

Male Dumbbell Fly Standards (kg)

Entire Community

Strength LevelWeight
Beginner6 kg
Novice13 kg
Intermediate24 kg
Advanced37 kg
Elite52 kg

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

What is the average Dumbbell Fly? The average Dumbbell Fly weight for a male lifter is 24 kg (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 6 kg (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
5037152638
5539172841
60410183043
65511203246
70612223448
75613233650
80714243752
85815263954
90816274156
95917284258
1001018294460
1051119314561
1101120324663
1151221334864
1201322344966
1251323355067
1301423365269
1351424375370
1401525385472

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.