Dumbbell Fly Standards (lb)

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 25,000 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.

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Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Dumbbell Fly Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 4 x0.03 15 x0.14 34 x0.31 62 x0.56 96 x0.87
120 5 x0.04 18 x0.15 38 x0.32 67 x0.56 102 x0.85
130 7 x0.05 20 x0.15 42 x0.32 72 x0.56 109 x0.84
140 8 x0.06 23 x0.16 46 x0.33 77 x0.55 115 x0.82
150 10 x0.06 25 x0.17 50 x0.33 82 x0.55 120 x0.8
160 11 x0.07 28 x0.17 53 x0.33 86 x0.54 126 x0.79
170 13 x0.08 30 x0.18 56 x0.33 91 x0.53 131 x0.77
180 14 x0.08 33 x0.18 60 x0.33 95 x0.53 136 x0.75
190 16 x0.08 35 x0.18 63 x0.33 99 x0.52 141 x0.74
200 18 x0.09 37 x0.19 66 x0.33 103 x0.51 145 x0.73
210 19 x0.09 40 x0.19 69 x0.33 106 x0.51 150 x0.71
220 21 x0.09 42 x0.19 72 x0.33 110 x0.5 154 x0.7
230 22 x0.1 44 x0.19 75 x0.33 114 x0.49 158 x0.69
240 24 x0.1 46 x0.19 78 x0.32 117 x0.49 162 x0.68
250 25 x0.1 48 x0.19 80 x0.32 120 x0.48 166 x0.66
260 27 x0.1 50 x0.19 83 x0.32 124 x0.48 170 x0.65
270 28 x0.1 52 x0.19 86 x0.32 127 x0.47 174 x0.64
280 30 x0.11 54 x0.19 88 x0.31 130 x0.46 177 x0.63
290 31 x0.11 56 x0.19 91 x0.31 133 x0.46 181 x0.62
300 33 x0.11 58 x0.19 93 x0.31 136 x0.45 184 x0.61
310 34 x0.11 60 x0.19 96 x0.31 139 x0.45 188 x0.61
All 12 29 56 92 135

These male standards were last updated a week ago and are based on 10,000 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 (lb)

BW Beg. Nov. Int. Adv. Elite
90 4 x0.04 12 x0.13 25 x0.28 43 x0.48 66 x0.73
100 4 x0.04 12 x0.12 26 x0.26 44 x0.44 67 x0.67
110 4 x0.04 13 x0.12 27 x0.24 45 x0.41 68 x0.62
120 4 x0.04 13 x0.11 27 x0.23 46 x0.39 69 x0.58
130 5 x0.04 14 x0.1 28 x0.21 47 x0.36 70 x0.54
140 5 x0.04 14 x0.1 29 x0.2 48 x0.34 71 x0.51
150 5 x0.03 14 x0.1 29 x0.19 49 x0.33 72 x0.48
160 5 x0.03 15 x0.09 30 x0.19 50 x0.31 73 x0.46
170 6 x0.03 15 x0.09 30 x0.18 50 x0.3 74 x0.44
180 6 x0.03 16 x0.09 31 x0.17 51 x0.28 75 x0.42
190 6 x0.03 16 x0.08 31 x0.16 51 x0.27 75 x0.4
200 6 x0.03 16 x0.08 32 x0.16 52 x0.26 76 x0.38
210 7 x0.03 17 x0.08 32 x0.15 53 x0.25 77 x0.37
220 7 x0.03 17 x0.08 32 x0.15 53 x0.24 78 x0.35
230 7 x0.03 17 x0.07 33 x0.14 54 x0.23 78 x0.34
240 7 x0.03 17 x0.07 33 x0.14 54 x0.23 79 x0.33
250 7 x0.03 18 x0.07 34 x0.13 55 x0.22 79 x0.32
260 7 x0.03 18 x0.07 34 x0.13 55 x0.21 80 x0.31
All 5 14 29 48 72

These female standards were last updated a week 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 7,500,000 lifts Squat 4,397,000 lifts Deadlift 4,502,000 lifts Shoulder Press 1,194,000 lifts Barbell Curl 594,000 lifts Incline Bench Press 180,000 lifts Front Squat 397,000 lifts Bent Over Row 373,000 lifts Hex Bar Deadlift 120,000 lifts Sumo Deadlift 6,000 lifts Romanian Deadlift 81,000 lifts Hip Thrust 64,000 lifts Close Grip Bench Press (experimental) Barbell Shrug 48,000 lifts Preacher Curl (experimental) Pendlay Row 21,000 lifts Rack Pull (experimental) T-Bar Row 28,000 lifts Decline Bench Press 39,000 lifts Lying Tricep Extension 21,000 lifts Tricep Extension 28,000 lifts Box Squat (experimental) Upright Row 30,000 lifts Bulgarian Split Squat (experimental) Good Morning 16,000 lifts

Bodyweight

Pull Ups 629,000 lifts Push Ups 281,000 lifts Dips 256,000 lifts Chin Ups 117,000 lifts Muscle Ups 29,000 lifts Single Leg Squat (experimental) Sit Ups 30,000 lifts Crunches 17,000 lifts Burpees (experimental)

Olympic

Power Clean 322,000 lifts Clean & Jerk 114,000 lifts Snatch 118,000 lifts Clean 90,000 lifts Push Press 78,000 lifts Clean & Press 95,000 lifts Overhead Squat (experimental) Thruster 10,000 lifts Power Snatch (experimental) Push Jerk 8,000 lifts

Dumbbell

Dumbbell Bench Press 377,000 lifts Dumbbell Curl 367,000 lifts Dumbbell Shoulder Press 205,000 lifts Incline Dumbbell Press 78,000 lifts Dumbbell Row 92,000 lifts Dumbbell Hammer Curl (experimental) Dumbbell Lunge 21,000 lifts Dumbbell Lateral Raise 62,000 lifts Dumbbell Fly 25,000 lifts Dumbbell Tricep Extension 18,000 lifts Dumbbell Shrug 30,000 lifts Dumbbell Concentration Curl 17,000 lifts Dumbbell Bulgarian Split Squat (experimental) Lying Dumbbell Tricep Extension 8,000 lifts Incline Dumbbell Fly 10,000 lifts Dumbbell Front Raise 24,000 lifts Decline Dumbbell Bench Press (experimental)

Machine

Sled Leg Press 162,000 lifts Horizontal Leg Press 98,000 lifts Leg Extension 62,000 lifts Calf Raise 35,000 lifts Vertical Leg Press (experimental) Seated Leg Curl 24,000 lifts Lying Leg Curl 19,000 lifts Hip Abduction (experimental) Hack Squat (experimental) Hip Adduction (experimental)

Cable

Lat Pulldown 151,000 lifts Tricep Pushdown 37,000 lifts Seated Cable Row (experimental) Tricep Rope Pushdown 31,000 lifts Face Pull (experimental) + 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 Press Dumbbell Row Dumbbell Hammer Curl Dumbbell Lunge Dumbbell Lateral Raise Dumbbell Tricep Extension Dumbbell Shrug Dumbbell Concentration Curl Dumbbell Bulgarian Split Squat Lying Dumbbell Tricep Extension Incline Dumbbell Fly Dumbbell Front Raise Decline Dumbbell Bench Press