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Dumbbell Reverse Fly Standards (lb)

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

Our dumbbell reverse fly standards are based on 6,000 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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Male Dumbbell Reverse Fly Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 1 x0.01 8 x0.07 23 x0.21 47 x0.43 78 x0.71
120 1 x0.01 10 x0.08 27 x0.22 52 x0.43 84 x0.7
130 2 x0.02 11 x0.09 30 x0.23 56 x0.43 89 x0.69
140 3 x0.02 13 x0.1 32 x0.23 60 x0.43 94 x0.67
150 4 x0.03 15 x0.1 35 x0.24 64 x0.43 99 x0.66
160 5 x0.03 17 x0.11 38 x0.24 68 x0.42 104 x0.65
170 6 x0.03 19 x0.11 41 x0.24 71 x0.42 108 x0.63
180 7 x0.04 21 x0.11 43 x0.24 75 x0.41 112 x0.62
190 8 x0.04 22 x0.12 46 x0.24 78 x0.41 116 x0.61
200 9 x0.04 24 x0.12 48 x0.24 81 x0.41 120 x0.6
210 10 x0.05 26 x0.12 51 x0.24 84 x0.4 124 x0.59
220 11 x0.05 28 x0.13 53 x0.24 87 x0.4 128 x0.58
230 12 x0.05 29 x0.13 56 x0.24 90 x0.39 131 x0.57
240 13 x0.05 31 x0.13 58 x0.24 93 x0.39 135 x0.56
250 14 x0.06 33 x0.13 60 x0.24 96 x0.38 138 x0.55
260 15 x0.06 34 x0.13 62 x0.24 99 x0.38 142 x0.54
270 16 x0.06 36 x0.13 64 x0.24 101 x0.38 145 x0.54
280 17 x0.06 37 x0.13 67 x0.24 104 x0.37 148 x0.53
290 18 x0.06 39 x0.13 69 x0.24 107 x0.37 151 x0.52
300 19 x0.06 40 x0.13 71 x0.24 109 x0.36 154 x0.51
310 20 x0.07 42 x0.13 73 x0.23 112 x0.36 157 x0.51
All 5 18 41 73 111

These male standards were last updated 4 days ago and are based on 2,000 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 Reverse Fly Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 4 x0.05 9 x0.1 17 x0.19 27 x0.3 39 x0.43
100 5 x0.05 10 x0.1 18 x0.18 28 x0.28 40 x0.4
110 5 x0.05 11 x0.1 19 x0.17 30 x0.27 42 x0.38
120 6 x0.05 12 x0.1 20 x0.17 31 x0.26 43 x0.36
130 6 x0.05 12 x0.09 21 x0.16 32 x0.25 45 x0.34
140 6 x0.05 13 x0.09 22 x0.15 33 x0.23 46 x0.33
150 7 x0.05 13 x0.09 22 x0.15 34 x0.23 47 x0.31
160 7 x0.05 14 x0.09 23 x0.14 35 x0.22 48 x0.3
170 8 x0.05 14 x0.09 24 x0.14 36 x0.21 49 x0.29
180 8 x0.05 15 x0.08 25 x0.14 36 x0.2 50 x0.28
190 8 x0.04 16 x0.08 25 x0.13 37 x0.2 51 x0.27
200 9 x0.04 16 x0.08 26 x0.13 38 x0.19 52 x0.26
210 9 x0.04 16 x0.08 26 x0.13 39 x0.18 52 x0.25
220 10 x0.04 17 x0.08 27 x0.12 39 x0.18 53 x0.24
230 10 x0.04 17 x0.08 27 x0.12 40 x0.17 54 x0.23
240 10 x0.04 18 x0.07 28 x0.12 41 x0.17 55 x0.23
250 10 x0.04 18 x0.07 29 x0.11 41 x0.16 55 x0.22
260 11 x0.04 19 x0.07 29 x0.11 42 x0.16 56 x0.22
All 6 13 22 33 46

These female standards were last updated 4 days ago and are based on 391 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.

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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.

More Exercises

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Bodyweight

Pull Ups 932,000 lifts Push Ups 449,000 lifts Dips 374,000 lifts Chin Ups 207,000 lifts Bodyweight Squat 32,000 lifts Muscle Ups 50,000 lifts Crunches 30,000 lifts Sit Ups 52,000 lifts Diamond Pushups 1,000 lifts One Arm Pull Ups 2,000 lifts One Arm Push Ups 13,000 lifts Burpees 10,000 lifts Single Leg Squat 16,000 lifts Lunge 7,000 lifts Russian Twist 1,000 lifts Neutral Grip Pull Ups 1,000 lifts Glute Bridge 859 lifts Back Extension 1,000 lifts Handstand Push Ups 10,000 lifts Toes To Bar 818 lifts Inverted Row 772 lifts Glute Ham Raise 393 lifts Hanging Leg Raise 1,000 lifts Lying Leg Raise 703 lifts

Olympic

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Dumbbell

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Machine

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Cable

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Exercise Comparisons

Compare dumbbell reverse fly versus one of the following exercises:

Dumbbell Bench Press Dumbbell Curl Dumbbell Shoulder Press Incline Dumbbell Bench Press Dumbbell Row Dumbbell Hammer Curl Dumbbell Lateral Raise Dumbbell Tricep Extension Dumbbell Shrug Dumbbell Floor Press Dumbbell Bulgarian Split Squat Dumbbell Fly Goblet Squat Dumbbell Lunge Arnold Press Dumbbell Romanian Deadlift Dumbbell Front Raise Lying Dumbbell Tricep Extension Incline Dumbbell Curl Dumbbell Tricep Kickback Decline Dumbbell Bench Press Chest Supported Dumbbell Row Dumbbell Pullover Dumbbell Concentration Curl Incline Dumbbell Fly

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