These are the most popular Dumbbell Fly workouts done by male lifters:
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 |
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.
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 |
These are the most popular Dumbbell Fly workouts done by male lifters:
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 |
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 |
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.
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 |
These are the most popular Dumbbell Fly workouts done by female lifters:
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 |
The Strength Level Calculator can show your exact level of strength at any bodyweight.
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. |