Incline Dumbbell Fly Standards (lb)

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

Our incline dumbbell fly standards are based on 11,000 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 Incline Dumbbell Fly Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 5 x0.05 17 x0.16 38 x0.34 66 x0.6 99 x0.9
120 7 x0.06 20 x0.17 42 x0.35 71 x0.59 106 x0.88
130 8 x0.06 23 x0.17 45 x0.35 75 x0.58 111 x0.86
140 10 x0.07 25 x0.18 49 x0.35 80 x0.57 117 x0.84
150 12 x0.08 28 x0.19 52 x0.35 85 x0.56 122 x0.82
160 13 x0.08 30 x0.19 56 x0.35 89 x0.56 128 x0.8
170 15 x0.09 33 x0.19 59 x0.35 93 x0.55 132 x0.78
180 16 x0.09 35 x0.19 62 x0.35 97 x0.54 137 x0.76
190 18 x0.09 37 x0.2 65 x0.34 101 x0.53 142 x0.75
200 20 x0.1 40 x0.2 68 x0.34 104 x0.52 146 x0.73
210 21 x0.1 42 x0.2 71 x0.34 108 x0.51 150 x0.72
220 23 x0.1 44 x0.2 74 x0.34 111 x0.51 154 x0.7
230 24 x0.11 46 x0.2 77 x0.33 115 x0.5 158 x0.69
240 26 x0.11 48 x0.2 79 x0.33 118 x0.49 162 x0.68
250 27 x0.11 50 x0.2 82 x0.33 121 x0.48 166 x0.66
260 29 x0.11 52 x0.2 84 x0.32 124 x0.48 169 x0.65
270 30 x0.11 54 x0.2 87 x0.32 127 x0.47 173 x0.64
280 32 x0.11 56 x0.2 89 x0.32 130 x0.46 176 x0.63
290 33 x0.11 58 x0.2 92 x0.32 133 x0.46 180 x0.62
300 34 x0.11 60 x0.2 94 x0.31 136 x0.45 183 x0.61
310 36 x0.12 62 x0.2 96 x0.31 139 x0.45 186 x0.6
All 14 33 60 96 138

These male standards were last updated a week ago and are based on 5,000 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 Incline Dumbbell Fly Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 2 x0.02 9 x0.1 21 x0.23 37 x0.41 58 x0.64
100 3 x0.03 10 x0.1 23 x0.23 40 x0.4 62 x0.62
110 4 x0.03 12 x0.11 25 x0.23 43 x0.39 65 x0.59
120 5 x0.04 13 x0.11 27 x0.23 46 x0.38 69 x0.57
130 5 x0.04 15 x0.11 29 x0.22 49 x0.37 72 x0.55
140 6 x0.05 16 x0.11 31 x0.22 51 x0.36 75 x0.53
150 7 x0.05 17 x0.12 33 x0.22 53 x0.36 77 x0.52
160 8 x0.05 19 x0.12 35 x0.22 56 x0.35 80 x0.5
170 9 x0.05 20 x0.12 36 x0.21 58 x0.34 83 x0.49
180 10 x0.05 21 x0.12 38 x0.21 60 x0.33 85 x0.47
190 10 x0.05 22 x0.12 40 x0.21 62 x0.33 88 x0.46
200 11 x0.06 23 x0.12 41 x0.21 64 x0.32 90 x0.45
210 12 x0.06 25 x0.12 43 x0.2 66 x0.31 92 x0.44
220 13 x0.06 26 x0.12 44 x0.2 67 x0.31 94 x0.43
230 13 x0.06 27 x0.12 45 x0.2 69 x0.3 96 x0.42
240 14 x0.06 28 x0.12 47 x0.19 71 x0.29 98 x0.41
250 15 x0.06 29 x0.12 48 x0.19 72 x0.29 100 x0.4
260 16 x0.06 30 x0.11 49 x0.19 74 x0.28 102 x0.39
All 6 16 31 52 76

These female standards were last updated a week ago and are based on 518 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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Cable

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Exercise Comparisons

Compare incline dumbbell fly versus one of the following exercises:

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

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