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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 1,000 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 9 x0.08 26 x0.24 52 x0.47 85 x0.78
120 1 x0.01 10 x0.09 29 x0.24 56 x0.47 90 x0.75
130 2 x0.02 12 x0.09 31 x0.24 59 x0.46 95 x0.73
140 3 x0.02 14 x0.1 34 x0.24 63 x0.45 99 x0.71
150 3 x0.02 15 x0.1 36 x0.24 66 x0.44 103 x0.69
160 4 x0.03 17 x0.1 38 x0.24 69 x0.43 107 x0.67
170 5 x0.03 18 x0.11 41 x0.24 72 x0.42 111 x0.65
180 6 x0.03 20 x0.11 43 x0.24 75 x0.42 114 x0.63
190 7 x0.03 21 x0.11 45 x0.24 78 x0.41 118 x0.62
200 7 x0.04 22 x0.11 47 x0.23 81 x0.4 121 x0.6
210 8 x0.04 24 x0.11 49 x0.23 83 x0.4 124 x0.59
220 9 x0.04 25 x0.11 51 x0.23 86 x0.39 127 x0.58
230 10 x0.04 26 x0.12 53 x0.23 88 x0.38 130 x0.57
240 11 x0.04 28 x0.12 55 x0.23 90 x0.38 133 x0.55
250 11 x0.05 29 x0.12 56 x0.23 93 x0.37 136 x0.54
260 12 x0.05 30 x0.12 58 x0.22 95 x0.37 139 x0.53
270 13 x0.05 32 x0.12 60 x0.22 97 x0.36 141 x0.52
280 14 x0.05 33 x0.12 62 x0.22 99 x0.35 144 x0.51
290 14 x0.05 34 x0.12 63 x0.22 101 x0.35 146 x0.5
300 15 x0.05 35 x0.12 65 x0.22 103 x0.34 149 x0.5
310 16 x0.05 36 x0.12 66 x0.21 105 x0.34 151 x0.49
All 5 18 40 73 112

These male standards were last updated 13 hours ago and are based on 557 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 5 x0.06 11 x0.12 19 x0.21 29 x0.32 40 x0.44
100 6 x0.06 12 x0.12 20 x0.2 30 x0.3 41 x0.41
110 6 x0.06 12 x0.11 20 x0.19 31 x0.28 42 x0.39
120 7 x0.06 13 x0.11 21 x0.18 32 x0.26 44 x0.36
130 7 x0.06 13 x0.1 22 x0.17 33 x0.25 45 x0.34
140 8 x0.05 14 x0.1 23 x0.16 33 x0.24 46 x0.33
150 8 x0.05 14 x0.1 23 x0.15 34 x0.23 47 x0.31
160 8 x0.05 15 x0.09 24 x0.15 35 x0.22 47 x0.3
170 9 x0.05 15 x0.09 24 x0.14 36 x0.21 48 x0.28
180 9 x0.05 16 x0.09 25 x0.14 36 x0.2 49 x0.27
190 9 x0.05 16 x0.09 26 x0.13 37 x0.19 50 x0.26
200 10 x0.05 17 x0.08 26 x0.13 38 x0.19 50 x0.25
210 10 x0.05 17 x0.08 27 x0.13 38 x0.18 51 x0.24
220 10 x0.05 17 x0.08 27 x0.12 39 x0.18 52 x0.24
230 11 x0.05 18 x0.08 27 x0.12 39 x0.17 52 x0.23
240 11 x0.04 18 x0.08 28 x0.12 40 x0.17 53 x0.22
250 11 x0.04 19 x0.07 28 x0.11 40 x0.16 54 x0.21
260 11 x0.04 19 x0.07 29 x0.11 41 x0.16 54 x0.21
All 8 14 23 34 46

These female standards were last updated 13 hours ago and are based on 132 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.

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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 Dumbbell Fly Goblet Squat Dumbbell Shrug Dumbbell Lunge Dumbbell Concentration Curl Lying Dumbbell Tricep Extension Arnold Press Dumbbell Front Raise Incline Dumbbell Curl Dumbbell Bulgarian Split Squat Dumbbell Pullover Incline Dumbbell Fly Decline Dumbbell Bench Press

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