Incline Dumbbell Fly Standards

Measured in lb

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

♂ Male
♀ Female
Kilograms (kg)
Pounds (lb)
Our community Incline Dumbbell Fly standards are based on 90,000 lifts by Strength Level users

How much should I be able to Incline Dumbbell Fly? (lb)

Male Lifters

What is the average Incline Dumbbell Fly? The average Incline Dumbbell Fly weight for a male lifter is 57 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Incline Dumbbell Fly? Male beginners should aim to lift 15 lb (1RM) which is still impressive compared to the general population.

See Male Standards By Weight/Age

Female Lifters

What is the average Incline Dumbbell Fly? The average Incline Dumbbell Fly weight for a female lifter is 31 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Incline Dumbbell Fly? Female beginners should aim to lift 7 lb (1RM) which is still impressive compared to the general population.

See Female Standards By Weight/Age

Male Incline Dumbbell Fly Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 5 x0.05 16 x0.15 34 x0.31 58 x0.53 88 x0.8
120 7 x0.06 19 x0.16 38 x0.32 64 x0.53 94 x0.78
130 9 x0.07 22 x0.17 42 x0.32 69 x0.53 100 x0.77
140 10 x0.07 24 x0.17 46 x0.33 73 x0.52 106 x0.76
150 12 x0.08 27 x0.18 49 x0.33 78 x0.52 111 x0.74
160 14 x0.09 30 x0.19 53 x0.33 82 x0.51 117 x0.73
170 16 x0.09 32 x0.19 56 x0.33 87 x0.51 122 x0.72
180 17 x0.1 35 x0.19 59 x0.33 91 x0.5 127 x0.7
190 19 x0.1 37 x0.2 63 x0.33 95 x0.5 131 x0.69
200 21 x0.1 40 x0.2 66 x0.33 98 x0.49 136 x0.68
210 23 x0.11 42 x0.2 69 x0.33 102 x0.49 140 x0.67
220 24 x0.11 44 x0.2 72 x0.33 106 x0.48 144 x0.66
230 26 x0.11 47 x0.2 75 x0.32 109 x0.48 149 x0.65
240 28 x0.12 49 x0.2 78 x0.32 113 x0.47 153 x0.64
250 29 x0.12 51 x0.2 80 x0.32 116 x0.46 156 x0.63
260 31 x0.12 53 x0.2 83 x0.32 119 x0.46 160 x0.62
270 33 x0.12 55 x0.21 86 x0.32 123 x0.45 164 x0.61
280 34 x0.12 57 x0.21 88 x0.32 126 x0.45 167 x0.6
290 36 x0.12 60 x0.21 91 x0.31 129 x0.44 171 x0.59
300 37 x0.12 62 x0.21 93 x0.31 132 x0.44 174 x0.58
310 39 x0.13 64 x0.2 96 x0.31 134 x0.43 178 x0.57
All 15 32 57 90 128

These male standards were last updated August and are based on 7,000 filtered lifts.

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

Female Incline Dumbbell Fly Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 4 x0.04 11 x0.12 22 x0.25 37 x0.42 56 x0.62
100 5 x0.05 12 x0.12 24 x0.24 40 x0.4 58 x0.58
110 5 x0.05 13 x0.12 26 x0.23 42 x0.38 61 x0.55
120 6 x0.05 14 x0.12 27 x0.23 44 x0.36 63 x0.53
130 7 x0.05 16 x0.12 29 x0.22 46 x0.35 66 x0.5
140 7 x0.05 17 x0.12 30 x0.21 47 x0.34 68 x0.48
150 8 x0.05 18 x0.12 31 x0.21 49 x0.33 70 x0.46
160 9 x0.05 18 x0.12 33 x0.2 51 x0.32 71 x0.45
170 9 x0.06 19 x0.11 34 x0.2 52 x0.31 73 x0.43
180 10 x0.06 20 x0.11 35 x0.19 53 x0.3 75 x0.42
190 11 x0.06 21 x0.11 36 x0.19 55 x0.29 77 x0.4
200 11 x0.06 22 x0.11 37 x0.19 56 x0.28 78 x0.39
210 12 x0.06 23 x0.11 38 x0.18 57 x0.27 80 x0.38
220 12 x0.06 24 x0.11 39 x0.18 59 x0.27 81 x0.37
230 13 x0.06 24 x0.11 40 x0.17 60 x0.26 82 x0.36
240 13 x0.06 25 x0.1 41 x0.17 61 x0.25 84 x0.35
250 14 x0.06 26 x0.1 42 x0.17 62 x0.25 85 x0.34
260 14 x0.06 26 x0.1 43 x0.16 63 x0.24 86 x0.33
All 7 17 30 48 69

These female standards were last updated August and are based on 829 filtered lifts.

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

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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 1,763,000 lifts Push Ups 958,000 lifts Dips 670,000 lifts Chin Ups 409,000 lifts Sit Ups 95,000 lifts Crunches 51,000 lifts Bodyweight Squat 91,000 lifts Muscle Ups 82,000 lifts Decline Crunch 2,000 lifts Glute Bridge 12,000 lifts Pistol Squat 10,000 lifts One Arm Push Ups 32,000 lifts Single Leg Squat 39,000 lifts Reverse Crunches 1,000 lifts Inverted Row 9,000 lifts Diamond Push Ups 23,000 lifts Incline Push Up 1,000 lifts Neutral Grip Pull Ups 15,000 lifts Ring Dips 5,000 lifts Hanging Leg Raise 11,000 lifts Handstand Push Ups 25,000 lifts One Arm Pull Ups 15,000 lifts Back Extension 11,000 lifts Nordic Hamstring Curl 2,000 lifts Superman 59 lifts Pike Push Up 1,000 lifts Bicycle Crunch 1,000 lifts Side Crunch 487 lifts Sissy Squat 974 lifts Close Grip Push Up 2,000 lifts Reverse Lunge 3,000 lifts Russian Twist 9,000 lifts Lunge 17,000 lifts Archer Push Ups 67 lifts Side Lunge 923 lifts Roman Chair Side Bend 303 lifts Mountain Climbers 659 lifts Squat Jumps 1,000 lifts Floor Hip Extension 190 lifts Hanging Knee Raise 2,000 lifts Bench Dips 5,000 lifts Burpees 22,000 lifts Glute Kickback 85 lifts Squat Thrust 344 lifts Ring Muscle Ups 1,000 lifts Toes To Bar 5,000 lifts Lying Leg Raise 7,000 lifts Scissor Kicks 37 lifts Reverse Hyperextension 43 lifts Star Jump 368 lifts Leg Lift 548 lifts Jumping Jack 1,000 lifts Incline Bench Sit Up 1,000 lifts Hip Extension 344 lifts Flutter Kicks 822 lifts Floor Hip Abduction 355 lifts Decline Push Up 3,000 lifts Clap Pull Up 592 lifts Glute Ham Raise 2,000 lifts

Olympic

Power Clean 630,000 lifts Snatch 269,000 lifts Clean 218,000 lifts Clean and Jerk 275,000 lifts Push Press 200,000 lifts Hang Clean 81,000 lifts Clean and Press 178,000 lifts Overhead Squat 77,000 lifts Push Jerk 69,000 lifts Dumbbell Snatch 20,000 lifts Thruster 71,000 lifts Power Snatch 64,000 lifts Split Jerk 23,000 lifts Hang Power Clean 21,000 lifts Dumbbell Clean and Press 126 lifts Hang Snatch 87 lifts Dumbbell Thruster 34 lifts Dumbbell Push Press 1,000 lifts Dumbbell Hang Clean 576 lifts Dumbbell High Pull 726 lifts Muscle Snatch 19,000 lifts Snatch Pull 18,000 lifts Clean High Pull 27,000 lifts Clean Pull 25,000 lifts

Dumbbell

Dumbbell Bench Press 1,671,000 lifts Dumbbell Curl 1,339,000 lifts Dumbbell Shoulder Press 871,000 lifts Incline Dumbbell Bench Press 564,000 lifts Dumbbell Row 377,000 lifts Dumbbell Lateral Raise 352,000 lifts Hammer Curl 189,000 lifts Incline Dumbbell Curl 69,000 lifts Dumbbell Fly 156,000 lifts Goblet Squat 132,000 lifts Dumbbell Bulgarian Split Squat 114,000 lifts Dumbbell Shrug 137,000 lifts Dumbbell Concentration Curl 105,000 lifts Seated Dumbbell Shoulder Press 13,000 lifts Dumbbell Front Raise 111,000 lifts Dumbbell Lunge 140,000 lifts Dumbbell Tricep Extension 132,000 lifts Dumbbell Deadlift 31,000 lifts Arnold Press 91,000 lifts Lying Dumbbell Tricep Extension 74,000 lifts Dumbbell Squat 38,000 lifts Dumbbell Romanian Deadlift 74,000 lifts Incline Hammer Curl 23,000 lifts Dumbbell Wrist Curl 25,000 lifts Dumbbell Pullover 76,000 lifts Seated Dumbbell Tricep Extension 5,000 lifts Dumbbell Reverse Fly 69,000 lifts Incline Dumbbell Fly 90,000 lifts Seated Dumbbell Curl 3,000 lifts Dumbbell Tricep Kickback 59,000 lifts Dumbbell Reverse Wrist Curl 2,000 lifts Dumbbell Z Press 16,000 lifts Dumbbell Preacher Curl 22,000 lifts Chest Supported Dumbbell Row 58,000 lifts Bent Over Dumbbell Row 6,000 lifts Dumbbell Upright Row 31,000 lifts Dumbbell Floor Press 71,000 lifts Dumbbell Split Squat 257 lifts Close Grip Dumbbell Bench Press 26,000 lifts Dumbbell Incline Y Raise 971 lifts Decline Dumbbell Fly 754 lifts Dumbbell Side Bend 22,000 lifts Dumbbell Reverse Curl 157 lifts Tate Press 17,000 lifts Dumbbell External Rotation 1,000 lifts Dumbbell Calf Raise 34,000 lifts Zottman Curl 18,000 lifts Dumbbell Bench Pull 19,000 lifts Decline Dumbbell Bench Press 59,000 lifts Renegade Row 18,000 lifts Dumbbell Walking Calf Raise 71 lifts Dumbbell Face Pull 293 lifts Single Leg Dumbbell Deadlift 167 lifts Dumbbell Front Squat 3,000 lifts

Machine

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Cable

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