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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 2,000 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 2 x0.01 10 x0.09 26 x0.23 49 x0.45 78 x0.71
120 2 x0.02 11 x0.1 28 x0.24 53 x0.44 83 x0.69
130 3 x0.02 13 x0.1 31 x0.24 56 x0.43 87 x0.67
140 4 x0.03 15 x0.11 33 x0.24 60 x0.43 91 x0.65
150 5 x0.03 16 x0.11 36 x0.24 63 x0.42 95 x0.64
160 6 x0.04 18 x0.11 38 x0.24 66 x0.41 99 x0.62
170 7 x0.04 20 x0.11 40 x0.24 69 x0.4 103 x0.6
180 8 x0.04 21 x0.12 43 x0.24 72 x0.4 106 x0.59
190 8 x0.04 23 x0.12 45 x0.24 74 x0.39 110 x0.58
200 9 x0.05 24 x0.12 47 x0.23 77 x0.38 113 x0.56
210 10 x0.05 25 x0.12 49 x0.23 80 x0.38 116 x0.55
220 11 x0.05 27 x0.12 51 x0.23 82 x0.37 119 x0.54
230 12 x0.05 28 x0.12 53 x0.23 84 x0.37 122 x0.53
240 13 x0.05 30 x0.12 54 x0.23 87 x0.36 125 x0.52
250 14 x0.06 31 x0.12 56 x0.22 89 x0.36 127 x0.51
260 15 x0.06 32 x0.12 58 x0.22 91 x0.35 130 x0.5
270 16 x0.06 34 x0.12 60 x0.22 93 x0.35 133 x0.49
280 16 x0.06 35 x0.12 61 x0.22 95 x0.34 135 x0.48
290 17 x0.06 36 x0.12 63 x0.22 98 x0.34 137 x0.47
300 18 x0.06 37 x0.12 65 x0.22 100 x0.33 140 x0.47
310 19 x0.06 38 x0.12 66 x0.21 101 x0.33 142 x0.46
All 6 19 40 69 104

These male standards were last updated yesterday and are based on 759 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 6 x0.06 11 x0.12 18 x0.2 27 x0.3 38 x0.42
100 6 x0.06 12 x0.12 19 x0.19 29 x0.29 39 x0.39
110 7 x0.06 12 x0.11 20 x0.18 30 x0.27 41 x0.37
120 7 x0.06 13 x0.11 21 x0.17 31 x0.26 42 x0.35
130 8 x0.06 14 x0.11 22 x0.17 32 x0.24 43 x0.33
140 8 x0.06 14 x0.1 22 x0.16 33 x0.23 44 x0.31
150 9 x0.06 15 x0.1 23 x0.15 33 x0.22 45 x0.3
160 9 x0.06 15 x0.1 24 x0.15 34 x0.21 46 x0.29
170 9 x0.06 16 x0.09 24 x0.14 35 x0.21 47 x0.27
180 10 x0.05 16 x0.09 25 x0.14 36 x0.2 48 x0.26
190 10 x0.05 17 x0.09 26 x0.14 36 x0.19 48 x0.25
200 10 x0.05 17 x0.09 26 x0.13 37 x0.19 49 x0.25
210 11 x0.05 18 x0.08 27 x0.13 38 x0.18 50 x0.24
220 11 x0.05 18 x0.08 27 x0.12 38 x0.17 51 x0.23
230 11 x0.05 19 x0.08 28 x0.12 39 x0.17 51 x0.22
240 12 x0.05 19 x0.08 28 x0.12 39 x0.16 52 x0.22
250 12 x0.05 19 x0.08 29 x0.11 40 x0.16 52 x0.21
260 12 x0.05 20 x0.08 29 x0.11 41 x0.16 53 x0.2
All 8 14 23 33 45

These female standards were last updated yesterday and are based on 162 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.

Strength Level Calculator

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

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