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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 4,000 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 49 x0.44 80 x0.73
120 1 x0.01 10 x0.08 27 x0.22 53 x0.44 86 x0.72
130 2 x0.01 11 x0.09 30 x0.23 57 x0.44 91 x0.7
140 3 x0.02 13 x0.09 33 x0.23 61 x0.43 96 x0.68
150 4 x0.02 15 x0.1 35 x0.24 64 x0.43 100 x0.67
160 4 x0.03 17 x0.1 38 x0.24 68 x0.42 105 x0.65
170 5 x0.03 18 x0.11 40 x0.24 71 x0.42 109 x0.64
180 6 x0.03 20 x0.11 43 x0.24 75 x0.41 113 x0.63
190 7 x0.04 22 x0.11 45 x0.24 78 x0.41 117 x0.61
200 8 x0.04 23 x0.12 48 x0.24 81 x0.4 121 x0.6
210 9 x0.04 25 x0.12 50 x0.24 84 x0.4 124 x0.59
220 10 x0.05 26 x0.12 52 x0.24 87 x0.39 128 x0.58
230 11 x0.05 28 x0.12 54 x0.24 90 x0.39 131 x0.57
240 12 x0.05 30 x0.12 57 x0.24 92 x0.38 134 x0.56
250 13 x0.05 31 x0.12 59 x0.23 95 x0.38 138 x0.55
260 14 x0.05 33 x0.13 61 x0.23 98 x0.38 141 x0.54
270 15 x0.05 34 x0.13 63 x0.23 100 x0.37 144 x0.53
280 16 x0.06 35 x0.13 65 x0.23 102 x0.37 147 x0.52
290 17 x0.06 37 x0.13 67 x0.23 105 x0.36 150 x0.52
300 18 x0.06 38 x0.13 68 x0.23 107 x0.36 152 x0.51
310 19 x0.06 40 x0.13 70 x0.23 110 x0.35 155 x0.5
All 5 18 40 72 111

These male 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.

Female Dumbbell Reverse Fly Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 4 x0.04 9 x0.1 17 x0.19 27 x0.3 39 x0.44
100 4 x0.04 10 x0.1 18 x0.18 29 x0.29 41 x0.41
110 5 x0.04 11 x0.1 19 x0.17 30 x0.27 43 x0.39
120 5 x0.04 11 x0.09 20 x0.17 31 x0.26 45 x0.37
130 6 x0.04 12 x0.09 21 x0.16 33 x0.25 46 x0.35
140 6 x0.05 13 x0.09 22 x0.16 34 x0.24 47 x0.34
150 7 x0.05 14 x0.09 23 x0.15 35 x0.23 49 x0.32
160 7 x0.05 14 x0.09 24 x0.15 36 x0.22 50 x0.31
170 8 x0.05 15 x0.09 25 x0.14 37 x0.22 51 x0.3
180 8 x0.05 15 x0.09 25 x0.14 38 x0.21 52 x0.29
190 9 x0.05 16 x0.08 26 x0.14 39 x0.2 53 x0.28
200 9 x0.04 17 x0.08 27 x0.13 40 x0.2 54 x0.27
210 9 x0.04 17 x0.08 28 x0.13 41 x0.19 55 x0.26
220 10 x0.04 18 x0.08 28 x0.13 41 x0.19 56 x0.26
230 10 x0.04 18 x0.08 29 x0.13 42 x0.18 57 x0.25
240 11 x0.04 19 x0.08 29 x0.12 43 x0.18 58 x0.24
250 11 x0.04 19 x0.08 30 x0.12 44 x0.17 59 x0.24
260 11 x0.04 20 x0.08 31 x0.12 44 x0.17 60 x0.23
All 6 13 22 34 48

These female standards were last updated a week ago and are based on 327 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

Barbell

Bench Press 10,548,000 lifts Squat 6,134,000 lifts Deadlift 6,209,000 lifts Shoulder Press 1,549,000 lifts Military Press 165,000 lifts Barbell Curl 764,000 lifts Incline Bench Press 313,000 lifts Bent Over Row 486,000 lifts Front Squat 518,000 lifts Hex Bar Deadlift 210,000 lifts Sumo Deadlift 70,000 lifts Hip Thrust 117,000 lifts Romanian Deadlift 128,000 lifts EZ Bar Curl 1,000 lifts Close Grip Bench Press 32,000 lifts Decline Bench Press 61,000 lifts Rack Pull 26,000 lifts Tricep Extension 42,000 lifts Seated Shoulder Press 597 lifts Pendlay Row 41,000 lifts Lying Tricep Extension 33,000 lifts Barbell Shrug 71,000 lifts Box Squat 16,000 lifts T-Bar Row 47,000 lifts Zercher Squat 7,000 lifts Floor Press 10,000 lifts Preacher Curl 24,000 lifts Barbell Lunge 8,000 lifts Bulgarian Split Squat 8,000 lifts Stiff Legged Deadlift 12,000 lifts Wrist Curl 8,000 lifts Upright Row 42,000 lifts Good Morning 24,000 lifts Split Squat 4,000 lifts Reverse Grip Bench Press 152 lifts Reverse Barbell Curl 184 lifts Reverse Wrist Curl 3,000 lifts Landmine Squat 2,000 lifts

Bodyweight

Pull Ups 878,000 lifts Push Ups 421,000 lifts Dips 353,000 lifts Chin Ups 192,000 lifts Bodyweight Squat 27,000 lifts Muscle Ups 47,000 lifts Sit Ups 48,000 lifts One Arm Push Ups 11,000 lifts Burpees 9,000 lifts Crunches 28,000 lifts Neutral Grip Pull Ups 244 lifts Handstand Push Ups 9,000 lifts Single Leg Squat 14,000 lifts One Arm Pull Ups 330 lifts Toes To Bar 142 lifts Russian Twist 162 lifts Lying Leg Raise 126 lifts Hanging Leg Raise 196 lifts Diamond Pushups 248 lifts Lunge 6,000 lifts Inverted Row 125 lifts Glute Ham Raise 98 lifts Glute Bridge 137 lifts Back Extension 139 lifts

Olympic

Power Clean 394,000 lifts Clean and Jerk 145,000 lifts Snatch 149,000 lifts Push Press 101,000 lifts Clean 116,000 lifts Overhead Squat 12,000 lifts Clean and Press 104,000 lifts Hang Clean 490 lifts Power Snatch 6,000 lifts Push Jerk 14,000 lifts Thruster 17,000 lifts

Dumbbell

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Machine

Sled Leg Press 285,000 lifts Chest Press 51,000 lifts Horizontal Leg Press 165,000 lifts Leg Extension 100,000 lifts Machine Shoulder Press 23,000 lifts Calf Raise 57,000 lifts Pec Deck Fly 16,000 lifts Vertical Leg Press 14,000 lifts Hack Squat 12,000 lifts Lying Leg Curl 31,000 lifts Seated Leg Curl 40,000 lifts Seated Calf Raise 8,000 lifts Hip Abduction 8,000 lifts Hip Adduction 5,000 lifts

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

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