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.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Dumbbell Fly standards are based on 345,131 lifts by Strength Level users

How To

Male
Female

Male

Male Dumbbell Fly Standards (kg)

Weight

Strength Level	Weight
Beginner	7 kg
Novice	14 kg
Intermediate	23 kg
Advanced	34 kg
Elite	48 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.30x
Advanced	0.45x
Elite	0.60x

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 23 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 7 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	3	8	15	24	34
55	4	9	16	26	37
60	5	10	18	28	39
65	6	11	19	30	41
70	7	13	21	31	43
75	7	14	22	33	45
80	8	15	24	35	47
85	9	16	25	36	49
90	10	17	26	38	51
95	10	18	27	39	53
100	11	19	29	41	54
105	12	20	30	42	56
110	13	20	31	43	57
115	13	21	32	45	59
120	14	22	33	46	60
125	15	23	34	47	62
130	15	24	35	48	63
135	16	25	36	49	64
140	17	25	37	51	65

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	12	19	29	41
20	7	13	22	33	46
25	7	14	23	34	48
30	7	14	23	34	48
35	7	14	23	34	48
40	7	14	23	34	48
45	7	13	22	33	45
50	6	12	20	30	42
55	6	11	19	28	39
60	5	10	17	26	35
65	5	9	15	23	32
70	4	8	14	21	29
75	4	7	12	19	26
80	3	7	11	17	23
85	3	6	10	15	21
90	3	5	9	13	19

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%

3x15 5%

2x10 5%

2x12 3%

4x8 3%

5x10 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	2328
2	3	12	13%	1464
3	3	8	9%	934
4	4	10	7%	715
5	4	12	6%	693
6	3	15	5%	564
7	2	10	5%	523
8	2	12	3%	363
9	4	8	3%	330
10	5	10	3%	276

Calculate Your Strength Level

Female

Female Dumbbell Fly Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	4 kg
Novice	7 kg
Intermediate	12 kg
Advanced	18 kg
Elite	24 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.10x
Intermediate	0.20x
Advanced	0.25x
Elite	0.35x

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 4 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

By Bodyweight
By Age

By Bodyweight

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

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	10	15	20
20	4	7	12	17	23
25	4	7	12	18	24
30	4	7	12	18	24
35	4	7	12	18	24
40	4	7	12	18	24
45	4	7	11	17	23
50	4	6	11	16	21
55	3	6	10	14	20
60	3	5	9	13	18
65	3	5	8	12	16
70	2	4	7	11	15
75	2	4	6	10	13
80	2	4	6	9	12
85	2	3	5	8	10
90	2	3	5	7	9

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%

3x15 5%

4x8 3%

2x10 3%

2x12 3%

5x10 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	411
2	3	12	17%	332
3	3	8	10%	201
4	4	10	10%	192
5	4	12	7%	141
6	3	15	5%	93
7	4	8	3%	63
7	2	10	3%	63
9	2	12	3%	49
10	5	10	2%	46

Calculate Your Strength Level

Create Standards

Would you like to see a table for your bodyweight and age? Create your own standards.

Rate Your Lifts Against Other People

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

Calculate Your Strength

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.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	3	8	15	24	34
55	4	9	16	26	37
60	5	10	18	28	39
65	6	11	19	30	41
70	7	13	21	31	43
75	7	14	22	33	45
80	8	15	24	35	47
85	9	16	25	36	49
90	10	17	26	38	51
95	10	18	27	39	53
100	11	19	29	41	54
105	12	20	30	42	56
110	13	20	31	43	57
115	13	21	32	45	59
120	14	22	33	46	60
125	15	23	34	47	62
130	15	24	35	48	63
135	16	25	36	49	64
140	17	25	37	51	65

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	12	19	29	41
20	7	13	22	33	46
25	7	14	23	34	48
30	7	14	23	34	48
35	7	14	23	34	48
40	7	14	23	34	48
45	7	13	22	33	45
50	6	12	20	30	42
55	6	11	19	28	39
60	5	10	17	26	35
65	5	9	15	23	32
70	4	8	14	21	29
75	4	7	12	19	26
80	3	7	11	17	23
85	3	6	10	15	21
90	3	5	9	13	19

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

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	10	15	20
20	4	7	12	17	23
25	4	7	12	18	24
30	4	7	12	18	24
35	4	7	12	18	24
40	4	7	12	18	24
45	4	7	11	17	23
50	4	6	11	16	21
55	3	6	10	14	20
60	3	5	9	13	18
65	3	5	8	12	16
70	2	4	7	11	15
75	2	4	6	10	13
80	2	4	6	9	12
85	2	3	5	8	10
90	2	3	5	7	9

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	411
2	3	12	17%	332
3	3	8	10%	201
4	4	10	10%	192
5	4	12	7%	141
6	3	15	5%	93
7	4	8	3%	63
7	2	10	3%	63
9	2	12	3%	49
10	5	10	2%	46

BW	Beg.	Nov.	Int.	Adv.	Elite
50	3	8	15	24	34
55	4	9	16	26	37
60	5	10	18	28	39
65	6	11	19	30	41
70	7	13	21	31	43
75	7	14	22	33	45
80	8	15	24	35	47
85	9	16	25	36	49
90	10	17	26	38	51
95	10	18	27	39	53
100	11	19	29	41	54
105	12	20	30	42	56
110	13	20	31	43	57
115	13	21	32	45	59
120	14	22	33	46	60
125	15	23	34	47	62
130	15	24	35	48	63
135	16	25	36	49	64
140	17	25	37	51	65

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	12	19	29	41
20	7	13	22	33	46
25	7	14	23	34	48
30	7	14	23	34	48
35	7	14	23	34	48
40	7	14	23	34	48
45	7	13	22	33	45
50	6	12	20	30	42
55	6	11	19	28	39
60	5	10	17	26	35
65	5	9	15	23	32
70	4	8	14	21	29
75	4	7	12	19	26
80	3	7	11	17	23
85	3	6	10	15	21
90	3	5	9	13	19

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

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	10	15	20
20	4	7	12	17	23
25	4	7	12	18	24
30	4	7	12	18	24
35	4	7	12	18	24
40	4	7	12	18	24
45	4	7	11	17	23
50	4	6	11	16	21
55	3	6	10	14	20
60	3	5	9	13	18
65	3	5	8	12	16
70	2	4	7	11	15
75	2	4	6	10	13
80	2	4	6	9	12
85	2	3	5	8	10
90	2	3	5	7	9

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	411
2	3	12	17%	332
3	3	8	10%	201
4	4	10	10%	192
5	4	12	7%	141
6	3	15	5%	93
7	4	8	3%	63
7	2	10	3%	63
9	2	12	3%	49
10	5	10	2%	46

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.

Male

Male Dumbbell Fly Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Dumbbell Fly should I do?

Calculate Your Strength Level

Female

Female Dumbbell Fly Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Dumbbell Fly should I do?

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	3	8	15	24	34
55	4	9	16	26	37
60	5	10	18	28	39
65	6	11	19	30	41
70	7	13	21	31	43
75	7	14	22	33	45
80	8	15	24	35	47
85	9	16	25	36	49
90	10	17	26	38	51
95	10	18	27	39	53
100	11	19	29	41	54
105	12	20	30	42	56
110	13	20	31	43	57
115	13	21	32	45	59
120	14	22	33	46	60
125	15	23	34	47	62
130	15	24	35	48	63
135	16	25	36	49	64
140	17	25	37	51	65

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	12	19	29	41
20	7	13	22	33	46
25	7	14	23	34	48
30	7	14	23	34	48
35	7	14	23	34	48
40	7	14	23	34	48
45	7	13	22	33	45
50	6	12	20	30	42
55	6	11	19	28	39
60	5	10	17	26	35
65	5	9	15	23	32
70	4	8	14	21	29
75	4	7	12	19	26
80	3	7	11	17	23
85	3	6	10	15	21
90	3	5	9	13	19

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

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	10	15	20
20	4	7	12	17	23
25	4	7	12	18	24
30	4	7	12	18	24
35	4	7	12	18	24
40	4	7	12	18	24
45	4	7	11	17	23
50	4	6	11	16	21
55	3	6	10	14	20
60	3	5	9	13	18
65	3	5	8	12	16
70	2	4	7	11	15
75	2	4	6	10	13
80	2	4	6	9	12
85	2	3	5	8	10
90	2	3	5	7	9

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	411
2	3	12	17%	332
3	3	8	10%	201
4	4	10	10%	192
5	4	12	7%	141
6	3	15	5%	93
7	4	8	3%	63
7	2	10	3%	63
9	2	12	3%	49
10	5	10	2%	46