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Dumbbell Fly Standards (kg)

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

Our dumbbell fly standards are based on 39,000 lifts by Strength Level users.

Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together. For example, if you bicep curl 20 lb dumbbells in each arm that would count as 20 lb not the total 40 lb.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Dumbbell Fly Standards (kg)

BW Beg. Nov. Int. Adv. Elite
50 2 x0.04 7 x0.14 16 x0.31 28 x0.55 42 x0.84
55 3 x0.05 8 x0.15 17 x0.32 30 x0.55 45 x0.82
60 3 x0.06 10 x0.16 19 x0.32 32 x0.54 48 x0.8
65 4 x0.06 11 x0.17 21 x0.32 34 x0.53 51 x0.78
70 5 x0.07 12 x0.17 23 x0.32 37 x0.52 53 x0.76
75 6 x0.08 13 x0.17 24 x0.32 39 x0.51 55 x0.74
80 6 x0.08 14 x0.18 26 x0.32 40 x0.51 58 x0.72
85 7 x0.08 15 x0.18 27 x0.32 42 x0.5 60 x0.71
90 8 x0.09 16 x0.18 29 x0.32 44 x0.49 62 x0.69
95 9 x0.09 17 x0.18 30 x0.32 46 x0.48 64 x0.67
100 9 x0.09 18 x0.18 31 x0.31 47 x0.47 66 x0.66
105 10 x0.1 19 x0.19 33 x0.31 49 x0.47 68 x0.65
110 11 x0.1 20 x0.19 34 x0.31 51 x0.46 70 x0.63
115 11 x0.1 21 x0.19 35 x0.3 52 x0.45 72 x0.62
120 12 x0.1 22 x0.19 36 x0.3 54 x0.45 73 x0.61
125 13 x0.1 23 x0.19 37 x0.3 55 x0.44 75 x0.6
130 14 x0.1 24 x0.19 39 x0.3 56 x0.43 76 x0.59
135 14 x0.11 25 x0.19 40 x0.29 58 x0.43 78 x0.58
140 15 x0.11 26 x0.19 41 x0.29 59 x0.42 80 x0.57
All 6 13 25 40 58

These male standards were last updated a month ago and are based on 15,000 filtered lifts.

Note: these dumbbell standards include the weight of the bar, normally 2 kg / 4.4 lb. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together.

Female Dumbbell Fly Standards (kg)

BW Beg. Nov. Int. Adv. Elite
40 2 x0.04 5 x0.13 11 x0.26 18 x0.45 27 x0.67
45 2 x0.04 6 x0.12 11 x0.25 19 x0.41 27 x0.61
50 2 x0.04 6 x0.12 12 x0.23 19 x0.38 28 x0.56
55 2 x0.04 6 x0.11 12 x0.22 20 x0.36 29 x0.52
60 3 x0.04 6 x0.11 12 x0.21 20 x0.34 29 x0.49
65 3 x0.04 7 x0.1 13 x0.2 21 x0.32 30 x0.46
70 3 x0.04 7 x0.1 13 x0.19 21 x0.3 31 x0.44
75 3 x0.04 7 x0.1 13 x0.18 21 x0.29 31 x0.41
80 3 x0.04 7 x0.09 14 x0.17 22 x0.27 32 x0.39
85 3 x0.04 8 x0.09 14 x0.16 22 x0.26 32 x0.38
90 3 x0.04 8 x0.09 14 x0.16 23 x0.25 32 x0.36
95 4 x0.04 8 x0.08 15 x0.15 23 x0.24 33 x0.34
100 4 x0.04 8 x0.08 15 x0.15 23 x0.23 33 x0.33
105 4 x0.04 8 x0.08 15 x0.14 24 x0.22 34 x0.32
110 4 x0.04 9 x0.08 15 x0.14 24 x0.22 34 x0.31
115 4 x0.04 9 x0.08 15 x0.13 24 x0.21 34 x0.3
120 4 x0.03 9 x0.07 16 x0.13 24 x0.2 35 x0.29
All 3 7 13 21 30

These female standards were last updated a month ago and are based on 1,000 filtered lifts.

Note: these dumbbell standards include the weight of the bar, normally 2 kg / 4.4 lb. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together.

What is my exact level?

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

Strength Level Calculator

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.

More Exercises

Barbell

Bench Press 9,530,000 lifts Squat 5,590,000 lifts Deadlift 5,679,000 lifts Shoulder Press 1,436,000 lifts Military Press 108,000 lifts Barbell Curl 710,000 lifts Front Squat 480,000 lifts Incline Bench Press 271,000 lifts Bent Over Row 448,000 lifts Hex Bar Deadlift 179,000 lifts Sumo Deadlift 47,000 lifts Romanian Deadlift 113,000 lifts Hip Thrust 99,000 lifts Close Grip Bench Press 21,000 lifts T-Bar Row 42,000 lifts Barbell Shrug 64,000 lifts Tricep Extension 38,000 lifts Rack Pull 18,000 lifts Pendlay Row 34,000 lifts Lying Tricep Extension 29,000 lifts Preacher Curl 17,000 lifts Decline Bench Press 53,000 lifts Stiff Legged Deadlift 8,000 lifts Wrist Curl 5,000 lifts Box Squat 10,000 lifts Upright Row 38,000 lifts Barbell Lunge 5,000 lifts Floor Press 6,000 lifts Zercher Squat 4,000 lifts Bulgarian Split Squat 5,000 lifts Reverse Wrist Curl 2,000 lifts Split Squat 2,000 lifts Good Morning 21,000 lifts Landmine Squat 1,000 lifts

Bodyweight

Pull Ups 797,000 lifts Push Ups 375,000 lifts Dips 321,000 lifts Chin Ups 168,000 lifts Bodyweight Squat 18,000 lifts Sit Ups 43,000 lifts Muscle Ups 41,000 lifts One Arm Push Ups 8,000 lifts Single Leg Squat 10,000 lifts Burpees 6,000 lifts Crunches 24,000 lifts Handstand Push Ups 6,000 lifts Lunge 4,000 lifts

Olympic

Power Clean 372,000 lifts Snatch 139,000 lifts Clean and Jerk 135,000 lifts Clean 108,000 lifts Push Press 93,000 lifts Clean and Press 101,000 lifts Power Snatch 4,000 lifts Thruster 15,000 lifts Overhead Squat 9,000 lifts Push Jerk 12,000 lifts

Dumbbell

Dumbbell Bench Press 594,000 lifts Dumbbell Curl 504,000 lifts Dumbbell Shoulder Press 297,000 lifts Incline Dumbbell Bench Press 139,000 lifts Dumbbell Lateral Raise 86,000 lifts Dumbbell Row 127,000 lifts Dumbbell Hammer Curl 24,000 lifts Dumbbell Fly 39,000 lifts Goblet Squat 12,000 lifts Dumbbell Tricep Extension 30,000 lifts Dumbbell Shrug 42,000 lifts Dumbbell Concentration Curl 25,000 lifts Arnold Press 8,000 lifts Dumbbell Lunge 32,000 lifts Dumbbell Bulgarian Split Squat 10,000 lifts Incline Dumbbell Curl 5,000 lifts Lying Dumbbell Tricep Extension 13,000 lifts Dumbbell Reverse Fly 3,000 lifts Dumbbell Front Raise 32,000 lifts Dumbbell Pullover 4,000 lifts Incline Dumbbell Fly 14,000 lifts Decline Dumbbell Bench Press 2,000 lifts

Machine

Sled Leg Press 242,000 lifts Horizontal Leg Press 142,000 lifts Chest Press 32,000 lifts Leg Extension 87,000 lifts Machine Shoulder Press 14,000 lifts Calf Raise 50,000 lifts Seated Leg Curl 35,000 lifts Seated Calf Raise 5,000 lifts Hack Squat 8,000 lifts Vertical Leg Press 9,000 lifts Pec Deck Fly 10,000 lifts Lying Leg Curl 27,000 lifts Hip Abduction 5,000 lifts Hip Adduction 3,000 lifts

Cable

Lat Pulldown 205,000 lifts Seated Cable Row 23,000 lifts Tricep Pushdown 59,000 lifts Tricep Rope Pushdown 43,000 lifts Face Pull 7,000 lifts Cable Fly 6,000 lifts + More Exercises

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Exercise Comparisons

Compare dumbbell fly versus one of the following exercises:

Dumbbell Bench Press Dumbbell Curl Dumbbell Shoulder Press Incline Dumbbell Bench Press Dumbbell Lateral Raise Dumbbell Row Dumbbell Hammer Curl Goblet Squat Dumbbell Tricep Extension Dumbbell Shrug Dumbbell Concentration Curl Arnold Press Dumbbell Lunge Dumbbell Bulgarian Split Squat Incline Dumbbell Curl Lying Dumbbell Tricep Extension Dumbbell Reverse Fly Dumbbell Front Raise Dumbbell Pullover Incline Dumbbell Fly Decline Dumbbell Bench Press