Dumbbell Reverse Fly Standards

Measured in kg

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

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Dumbbell Reverse Fly standards are based on 111,527 lifts by Strength Level users

Male
Female

Male

Male Dumbbell Reverse Fly Standards (kg)

Weight

Strength Level	Weight
Beginner	2 kg
Novice	8 kg
Intermediate	18 kg
Advanced	32 kg
Elite	48 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.10x
Intermediate	0.25x
Advanced	0.40x
Elite	0.60x

How much should I be able to Dumbbell Reverse Fly? (kg)

What is the average Dumbbell Reverse Fly? The average Dumbbell Reverse Fly weight for a male lifter is 18 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Reverse Fly? Male beginners should aim to lift 2 kg (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	0	4	11	22	36
55	1	5	12	24	38
60	1	6	14	26	40
65	2	6	15	27	42
70	2	7	16	29	44
75	2	8	17	30	46
80	3	9	18	32	48
85	3	9	20	33	50
90	4	10	21	35	51
95	4	11	22	36	53
100	4	12	23	37	55
105	5	12	24	38	56
110	5	13	24	40	58
115	6	14	25	41	59
120	6	14	26	42	60
125	7	15	27	43	62
130	7	16	28	44	63
135	7	16	29	45	64
140	8	17	30	46	65

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	7	15	27	41
20	2	8	17	31	47
25	2	8	18	32	48
30	2	8	18	32	48
35	2	8	18	32	48
40	2	8	18	32	48
45	2	8	17	30	46
50	2	7	16	28	43
55	2	7	15	26	40
60	2	6	13	24	36
65	2	6	12	21	33
70	1	5	11	19	29
75	1	4	10	17	26
80	1	4	9	15	23
85	1	4	8	14	21
90	1	3	7	12	19

How many sets and reps of Dumbbell Reverse Fly should I do?

These are the most popular Dumbbell Reverse Fly workouts done by male lifters:

3x10 17%

3x12 15%

3x15 8%

3x8 7%

4x12 6%

4x10 5%

2x12 4%

2x10 4%

4x15 3%

2x15 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	1441
2	3	12	15%	1309
3	3	15	8%	703
4	3	8	7%	624
5	4	12	6%	517
6	4	10	5%	463
7	2	12	4%	324
8	2	10	4%	314
9	4	15	3%	273
10	2	15	3%	256

Calculate Your Strength Level

Female

Female Dumbbell Reverse Fly Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	2 kg
Novice	5 kg
Intermediate	10 kg
Advanced	17 kg
Elite	25 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.10x
Intermediate	0.15x
Advanced	0.25x
Elite	0.40x

How much should I be able to Dumbbell Reverse Fly? (kg)

What is the average Dumbbell Reverse Fly? The average Dumbbell Reverse Fly weight for a female lifter is 10 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Reverse Fly? Female beginners should aim to lift 2 kg (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	1	4	8	14	21
45	1	4	9	15	22
50	1	4	9	15	23
55	2	5	9	16	24
60	2	5	10	16	24
65	2	5	10	17	25
70	2	5	10	17	25
75	2	6	11	18	26
80	2	6	11	18	26
85	3	6	11	18	27
90	3	6	12	19	27
95	3	6	12	19	28
100	3	7	12	20	28
105	3	7	12	20	28
110	3	7	13	20	29
115	3	7	13	20	29
120	3	7	13	21	29

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	4	9	14	21
20	2	5	10	16	24
25	2	5	10	17	25
30	2	5	10	17	25
35	2	5	10	17	25
40	2	5	10	17	25
45	2	5	10	16	24
50	2	5	9	15	22
55	2	4	8	14	21
60	1	4	8	13	19
65	1	3	7	11	17
70	1	3	6	10	15
75	1	3	6	9	14
80	1	2	5	8	12
85	1	2	4	7	11
90	1	2	4	7	10

How many sets and reps of Dumbbell Reverse Fly should I do?

These are the most popular Dumbbell Reverse Fly workouts done by female lifters:

3x10 20%

3x12 18%

3x8 9%

3x15 7%

4x10 7%

4x15 5%

4x12 4%

2x12 3%

4x8 3%

2x10 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	289
2	3	12	18%	262
3	3	8	9%	123
4	3	15	7%	107
5	4	10	7%	99
6	4	15	5%	70
7	4	12	4%	62
8	2	12	3%	48
9	4	8	3%	45
10	2	10	3%	37

Calculate Your Strength Level

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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.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	0	4	11	22	36
55	1	5	12	24	38
60	1	6	14	26	40
65	2	6	15	27	42
70	2	7	16	29	44
75	2	8	17	30	46
80	3	9	18	32	48
85	3	9	20	33	50
90	4	10	21	35	51
95	4	11	22	36	53
100	4	12	23	37	55
105	5	12	24	38	56
110	5	13	24	40	58
115	6	14	25	41	59
120	6	14	26	42	60
125	7	15	27	43	62
130	7	16	28	44	63
135	7	16	29	45	64
140	8	17	30	46	65

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	7	15	27	41
20	2	8	17	31	47
25	2	8	18	32	48
30	2	8	18	32	48
35	2	8	18	32	48
40	2	8	18	32	48
45	2	8	17	30	46
50	2	7	16	28	43
55	2	7	15	26	40
60	2	6	13	24	36
65	2	6	12	21	33
70	1	5	11	19	29
75	1	4	10	17	26
80	1	4	9	15	23
85	1	4	8	14	21
90	1	3	7	12	19

BW	Beg.	Nov.	Int.	Adv.	Elite
40	1	4	8	14	21
45	1	4	9	15	22
50	1	4	9	15	23
55	2	5	9	16	24
60	2	5	10	16	24
65	2	5	10	17	25
70	2	5	10	17	25
75	2	6	11	18	26
80	2	6	11	18	26
85	3	6	11	18	27
90	3	6	12	19	27
95	3	6	12	19	28
100	3	7	12	20	28
105	3	7	12	20	28
110	3	7	13	20	29
115	3	7	13	20	29
120	3	7	13	21	29

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	4	9	14	21
20	2	5	10	16	24
25	2	5	10	17	25
30	2	5	10	17	25
35	2	5	10	17	25
40	2	5	10	17	25
45	2	5	10	16	24
50	2	5	9	15	22
55	2	4	8	14	21
60	1	4	8	13	19
65	1	3	7	11	17
70	1	3	6	10	15
75	1	3	6	9	14
80	1	2	5	8	12
85	1	2	4	7	11
90	1	2	4	7	10

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	289
2	3	12	18%	262
3	3	8	9%	123
4	3	15	7%	107
5	4	10	7%	99
6	4	15	5%	70
7	4	12	4%	62
8	2	12	3%	48
9	4	8	3%	45
10	2	10	3%	37

BW	Beg.	Nov.	Int.	Adv.	Elite
50	0	4	11	22	36
55	1	5	12	24	38
60	1	6	14	26	40
65	2	6	15	27	42
70	2	7	16	29	44
75	2	8	17	30	46
80	3	9	18	32	48
85	3	9	20	33	50
90	4	10	21	35	51
95	4	11	22	36	53
100	4	12	23	37	55
105	5	12	24	38	56
110	5	13	24	40	58
115	6	14	25	41	59
120	6	14	26	42	60
125	7	15	27	43	62
130	7	16	28	44	63
135	7	16	29	45	64
140	8	17	30	46	65

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	7	15	27	41
20	2	8	17	31	47
25	2	8	18	32	48
30	2	8	18	32	48
35	2	8	18	32	48
40	2	8	18	32	48
45	2	8	17	30	46
50	2	7	16	28	43
55	2	7	15	26	40
60	2	6	13	24	36
65	2	6	12	21	33
70	1	5	11	19	29
75	1	4	10	17	26
80	1	4	9	15	23
85	1	4	8	14	21
90	1	3	7	12	19

BW	Beg.	Nov.	Int.	Adv.	Elite
40	1	4	8	14	21
45	1	4	9	15	22
50	1	4	9	15	23
55	2	5	9	16	24
60	2	5	10	16	24
65	2	5	10	17	25
70	2	5	10	17	25
75	2	6	11	18	26
80	2	6	11	18	26
85	3	6	11	18	27
90	3	6	12	19	27
95	3	6	12	19	28
100	3	7	12	20	28
105	3	7	12	20	28
110	3	7	13	20	29
115	3	7	13	20	29
120	3	7	13	21	29

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	4	9	14	21
20	2	5	10	16	24
25	2	5	10	17	25
30	2	5	10	17	25
35	2	5	10	17	25
40	2	5	10	17	25
45	2	5	10	16	24
50	2	5	9	15	22
55	2	4	8	14	21
60	1	4	8	13	19
65	1	3	7	11	17
70	1	3	6	10	15
75	1	3	6	9	14
80	1	2	5	8	12
85	1	2	4	7	11
90	1	2	4	7	10

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	289
2	3	12	18%	262
3	3	8	9%	123
4	3	15	7%	107
5	4	10	7%	99
6	4	15	5%	70
7	4	12	4%	62
8	2	12	3%	48
9	4	8	3%	45
10	2	10	3%	37

Dumbbell Reverse Fly Standards

Measured in kg

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

Male

Male Dumbbell Reverse Fly Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Dumbbell Reverse Fly? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Dumbbell Reverse Fly should I do?

Calculate Your Strength Level

Female

Female Dumbbell Reverse Fly Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Dumbbell Reverse Fly? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Dumbbell Reverse Fly should I do?

Calculate Your Strength Level

Create Standards

Looking to take your strength to the next level?

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	0	4	11	22	36
55	1	5	12	24	38
60	1	6	14	26	40
65	2	6	15	27	42
70	2	7	16	29	44
75	2	8	17	30	46
80	3	9	18	32	48
85	3	9	20	33	50
90	4	10	21	35	51
95	4	11	22	36	53
100	4	12	23	37	55
105	5	12	24	38	56
110	5	13	24	40	58
115	6	14	25	41	59
120	6	14	26	42	60
125	7	15	27	43	62
130	7	16	28	44	63
135	7	16	29	45	64
140	8	17	30	46	65

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	7	15	27	41
20	2	8	17	31	47
25	2	8	18	32	48
30	2	8	18	32	48
35	2	8	18	32	48
40	2	8	18	32	48
45	2	8	17	30	46
50	2	7	16	28	43
55	2	7	15	26	40
60	2	6	13	24	36
65	2	6	12	21	33
70	1	5	11	19	29
75	1	4	10	17	26
80	1	4	9	15	23
85	1	4	8	14	21
90	1	3	7	12	19

BW	Beg.	Nov.	Int.	Adv.	Elite
40	1	4	8	14	21
45	1	4	9	15	22
50	1	4	9	15	23
55	2	5	9	16	24
60	2	5	10	16	24
65	2	5	10	17	25
70	2	5	10	17	25
75	2	6	11	18	26
80	2	6	11	18	26
85	3	6	11	18	27
90	3	6	12	19	27
95	3	6	12	19	28
100	3	7	12	20	28
105	3	7	12	20	28
110	3	7	13	20	29
115	3	7	13	20	29
120	3	7	13	21	29

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	4	9	14	21
20	2	5	10	16	24
25	2	5	10	17	25
30	2	5	10	17	25
35	2	5	10	17	25
40	2	5	10	17	25
45	2	5	10	16	24
50	2	5	9	15	22
55	2	4	8	14	21
60	1	4	8	13	19
65	1	3	7	11	17
70	1	3	6	10	15
75	1	3	6	9	14
80	1	2	5	8	12
85	1	2	4	7	11
90	1	2	4	7	10

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	289
2	3	12	18%	262
3	3	8	9%	123
4	3	15	7%	107
5	4	10	7%	99
6	4	15	5%	70
7	4	12	4%	62
8	2	12	3%	48
9	4	8	3%	45
10	2	10	3%	37