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 221,152 lifts by Strength Level users

Male Dumbbell Fly Standards (kg)

Entire Community

Strength Level Weight
Beginner 6 kg
Novice 13 kg
Intermediate 24 kg
Advanced 37 kg
Elite 52 kg
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? (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

BW Beg. Nov. Int. Adv. Elite
50 3 7 15 26 38
55 3 9 17 28 41
60 4 10 18 30 43
65 5 11 20 32 46
70 6 12 22 34 48
75 6 13 23 36 50
80 7 14 24 37 52
85 8 15 26 39 54
90 8 16 27 41 56
95 9 17 28 42 58
100 10 18 29 44 60
105 11 19 31 45 61
110 11 20 32 46 63
115 12 21 33 48 64
120 13 22 34 49 66
125 13 23 35 50 67
130 14 23 36 52 69
135 14 24 37 53 70
140 15 25 38 54 72
Age Beg. Nov. Int. Adv. Elite
15 5 11 20 31 45
20 6 13 23 36 51
25 6 13 24 37 52
30 6 13 24 37 52
35 6 13 24 37 52
40 6 13 24 37 52
45 6 12 22 35 50
50 5 12 21 33 47
55 5 11 19 30 43
60 5 10 18 28 39
65 4 9 16 25 36
70 4 8 14 22 32
75 3 7 13 20 29
80 3 6 11 18 26
85 3 6 10 16 23
90 2 5 9 15 21

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%

Calculate Your Strength Level

kg
kg
years old

Female Dumbbell Fly Standards (kg)

Entire Community

Strength Level Weight
Beginner 3 kg
Novice 7 kg
Intermediate 12 kg
Advanced 19 kg
Elite 27 kg
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? (kg)

What is the average Dumbbell Fly? The average Dumbbell Fly weight for a female lifter is 12 kg (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 3 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

BW Beg. Nov. Int. Adv. Elite
40 2 5 10 16 23
45 2 5 10 17 24
50 3 6 11 17 25
55 3 6 11 18 26
60 3 7 12 19 27
65 3 7 12 19 27
70 4 7 13 20 28
75 4 8 13 20 29
80 4 8 14 21 29
85 4 8 14 21 30
90 4 9 14 22 30
95 5 9 15 22 31
100 5 9 15 23 31
105 5 9 16 23 32
110 5 10 16 23 32
115 5 10 16 24 33
120 6 10 16 24 33
Age Beg. Nov. Int. Adv. Elite
15 3 6 11 16 23
20 3 7 12 19 27
25 3 7 12 19 27
30 3 7 12 19 27
35 3 7 12 19 27
40 3 7 12 19 27
45 3 7 12 18 26
50 3 6 11 17 24
55 3 6 10 16 23
60 2 5 9 15 21
65 2 5 8 13 19
70 2 4 8 12 17
75 2 4 7 11 15
80 2 3 6 9 13
85 1 3 5 8 12
90 1 3 5 8 11

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%

Calculate Your Strength Level

kg
kg
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.