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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 24 x0.22 47 x0.43 77 x0.7
120 2 x0.01 10 x0.08 27 x0.22 51 x0.43 83 x0.69
130 2 x0.02 12 x0.09 30 x0.23 55 x0.43 88 x0.67
140 3 x0.02 14 x0.1 32 x0.23 59 x0.42 92 x0.66
150 4 x0.03 15 x0.1 35 x0.23 63 x0.42 97 x0.65
160 5 x0.03 17 x0.11 38 x0.24 67 x0.42 101 x0.63
170 6 x0.03 19 x0.11 40 x0.24 70 x0.41 106 x0.62
180 7 x0.04 21 x0.11 43 x0.24 73 x0.41 110 x0.61
190 8 x0.04 22 x0.12 45 x0.24 76 x0.4 114 x0.6
200 9 x0.04 24 x0.12 48 x0.24 80 x0.4 117 x0.59
210 10 x0.05 26 x0.12 50 x0.24 83 x0.39 121 x0.58
220 11 x0.05 27 x0.12 52 x0.24 85 x0.39 125 x0.57
230 12 x0.05 29 x0.13 55 x0.24 88 x0.38 128 x0.56
240 13 x0.05 31 x0.13 57 x0.24 91 x0.38 131 x0.55
250 14 x0.06 32 x0.13 59 x0.24 94 x0.38 135 x0.54
260 15 x0.06 34 x0.13 61 x0.23 96 x0.37 138 x0.53
270 16 x0.06 35 x0.13 63 x0.23 99 x0.37 141 x0.52
280 17 x0.06 37 x0.13 65 x0.23 101 x0.36 144 x0.51
290 18 x0.06 38 x0.13 67 x0.23 104 x0.36 147 x0.51
300 19 x0.06 40 x0.13 69 x0.23 106 x0.35 149 x0.5
310 20 x0.07 41 x0.13 71 x0.23 109 x0.35 152 x0.49
All 5 18 41 71 109

These male standards were last updated 2 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 10 x0.11 18 x0.2 28 x0.31 40 x0.44
100 5 x0.05 11 x0.11 19 x0.19 29 x0.29 41 x0.41
110 5 x0.05 11 x0.1 20 x0.18 30 x0.28 43 x0.39
120 6 x0.05 12 x0.1 20 x0.17 31 x0.26 44 x0.37
130 6 x0.05 12 x0.1 21 x0.16 32 x0.25 45 x0.35
140 7 x0.05 13 x0.09 22 x0.16 33 x0.24 46 x0.33
150 7 x0.05 14 x0.09 23 x0.15 34 x0.23 47 x0.32
160 7 x0.05 14 x0.09 23 x0.15 35 x0.22 48 x0.3
170 8 x0.05 15 x0.09 24 x0.14 36 x0.21 49 x0.29
180 8 x0.05 15 x0.08 25 x0.14 37 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 9 x0.04 17 x0.08 27 x0.12 39 x0.18 53 x0.24
230 10 x0.04 17 x0.07 27 x0.12 40 x0.17 54 x0.23
240 10 x0.04 18 x0.07 28 x0.12 40 x0.17 55 x0.23
250 10 x0.04 18 x0.07 28 x0.11 41 x0.16 55 x0.22
260 11 x0.04 18 x0.07 29 x0.11 42 x0.16 56 x0.21
All 7 13 22 34 47

These female standards were last updated 2 days ago and are based on 439 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.

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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.

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Bodyweight

Pull Ups 977,000 lifts Push Ups 475,000 lifts Dips 391,000 lifts Chin Ups 220,000 lifts Bodyweight Squat 37,000 lifts Muscle Ups 53,000 lifts Handstand Push Ups 11,000 lifts Sit Ups 55,000 lifts Diamond Pushups 3,000 lifts One Arm Push Ups 15,000 lifts Single Leg Squat 18,000 lifts Crunches 31,000 lifts One Arm Pull Ups 3,000 lifts Glute Bridge 1,000 lifts Neutral Grip Pull Ups 2,000 lifts Russian Twist 1,000 lifts Burpees 11,000 lifts Lying Leg Raise 1,000 lifts Back Extension 1,000 lifts Lunge 8,000 lifts Inverted Row 1,000 lifts Toes To Bar 1,000 lifts Hanging Leg Raise 2,000 lifts Glute Ham Raise 618 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 Goblet Squat Dumbbell Lunge Dumbbell Fly Dumbbell Shrug Dumbbell Tricep Extension Arnold Press Dumbbell Front Raise Dumbbell Concentration Curl Dumbbell Pullover Dumbbell Bulgarian Split Squat Decline Dumbbell Bench Press Dumbbell Floor Press Dumbbell Tricep Kickback Incline Dumbbell Fly Dumbbell Romanian Deadlift Incline Dumbbell Curl Lying Dumbbell Tricep Extension Chest Supported Dumbbell Row

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