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.

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Incline Dumbbell Fly standards are based on 95,000 lifts by Strength Level users

How To Incline Dumbbell Fly

♂ Male
♀ Female

Male Incline Dumbbell Fly Standards (lb)

Strength Level	Weight
Beginner	16 lb
Novice	33 lb
Intermediate	57 lb
Advanced	88 lb
Elite	124 lb

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.35x
Advanced	0.50x
Elite	0.70x

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

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 16 lb (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

BW	Beg.	Nov.	Int.	Adv.	Elite
110	6	17	35	58	86
120	8	20	38	63	92
130	10	23	42	68	98
140	12	25	46	72	103
150	13	28	50	77	109
160	15	31	53	81	114
170	17	33	56	85	119
180	19	36	60	89	123
190	21	38	63	93	128
200	22	41	66	97	132
210	24	43	69	101	137
220	26	45	72	104	141
230	28	48	75	108	145
240	29	50	78	111	149
250	31	52	80	114	152
260	33	54	83	117	156
270	34	56	86	121	160
280	36	59	88	124	163
290	38	61	91	127	166
300	39	63	93	129	170
310	41	65	95	132	173

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	28	49	75	106
20	16	32	56	86	121
25	16	33	57	88	124
30	16	33	57	88	124
35	16	33	57	88	124
40	16	33	57	88	124
45	15	31	54	84	118
50	14	29	51	79	110
55	13	27	47	73	102
60	12	25	43	66	93
65	11	22	39	60	84
70	10	20	35	54	76
75	9	18	31	48	68
80	8	16	28	43	60
85	7	14	25	39	54
90	6	13	23	35	49

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

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

3x10 21%

3x12 13%

3x8 12%

4x10 8%

3x15 6%

2x10 4%

4x12 4%

2x12 3%

3x20 3%

4x8 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	614
2	3	12	13%	370
3	3	8	12%	341
4	4	10	8%	229
5	3	15	6%	165
6	2	10	4%	118
7	4	12	4%	115
8	2	12	3%	92
9	3	20	3%	77
10	4	8	3%	76

Calculate Your Strength Level

Female Incline Dumbbell Fly Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	7 lb
Novice	17 lb
Intermediate	30 lb
Advanced	48 lb
Elite	69 lb

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.10x
Intermediate	0.20x
Advanced	0.35x
Elite	0.50x

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

What is the average Incline Dumbbell Fly? The average Incline Dumbbell Fly weight for a female lifter is 30 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.

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

BW	Beg.	Nov.	Int.	Adv.	Elite
90	4	11	22	37	55
100	4	12	24	39	58
110	5	13	25	41	60
120	6	14	27	43	63
130	7	16	29	45	65
140	8	17	30	47	68
150	8	18	31	49	70
160	9	19	33	51	72
170	10	20	34	52	74
180	10	21	35	54	75
190	11	22	37	55	77
200	12	23	38	57	79
210	12	23	39	58	81
220	13	24	40	60	82
230	13	25	41	61	84
240	14	26	42	62	85
250	15	27	43	63	86
260	15	27	44	65	88

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	14	26	41	59
20	7	16	30	47	67
25	7	17	30	48	69
30	7	17	30	48	69
35	7	17	30	48	69
40	7	17	30	48	69
45	7	16	29	46	65
50	7	15	27	43	61
55	6	14	25	40	57
60	6	12	23	36	52
65	5	11	21	33	47
70	4	10	18	29	42
75	4	9	17	26	38
80	4	8	15	23	34
85	3	7	13	21	30
90	3	7	12	19	27

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

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

3x12 20%

3x10 20%

4x10 8%

4x12 7%

3x15 6%

3x8 5%

2x12 5%

4x15 4%

2x10 4%

4x8 2%

Rank	Sets	Reps	Percent	Workouts
1	3	12	20%	101
2	3	10	20%	99
3	4	10	8%	37
4	4	12	7%	34
5	3	15	6%	31
6	3	8	5%	25
6	2	12	5%	25
8	4	15	4%	20
9	2	10	4%	19
10	4	8	2%	11

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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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BW	Beg.	Nov.	Int.	Adv.	Elite
110	6	17	35	58	86
120	8	20	38	63	92
130	10	23	42	68	98
140	12	25	46	72	103
150	13	28	50	77	109
160	15	31	53	81	114
170	17	33	56	85	119
180	19	36	60	89	123
190	21	38	63	93	128
200	22	41	66	97	132
210	24	43	69	101	137
220	26	45	72	104	141
230	28	48	75	108	145
240	29	50	78	111	149
250	31	52	80	114	152
260	33	54	83	117	156
270	34	56	86	121	160
280	36	59	88	124	163
290	38	61	91	127	166
300	39	63	93	129	170
310	41	65	95	132	173

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	28	49	75	106
20	16	32	56	86	121
25	16	33	57	88	124
30	16	33	57	88	124
35	16	33	57	88	124
40	16	33	57	88	124
45	15	31	54	84	118
50	14	29	51	79	110
55	13	27	47	73	102
60	12	25	43	66	93
65	11	22	39	60	84
70	10	20	35	54	76
75	9	18	31	48	68
80	8	16	28	43	60
85	7	14	25	39	54
90	6	13	23	35	49

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	614
2	3	12	13%	370
3	3	8	12%	341
4	4	10	8%	229
5	3	15	6%	165
6	2	10	4%	118
7	4	12	4%	115
8	2	12	3%	92
9	3	20	3%	77
10	4	8	3%	76

BW	Beg.	Nov.	Int.	Adv.	Elite
90	4	11	22	37	55
100	4	12	24	39	58
110	5	13	25	41	60
120	6	14	27	43	63
130	7	16	29	45	65
140	8	17	30	47	68
150	8	18	31	49	70
160	9	19	33	51	72
170	10	20	34	52	74
180	10	21	35	54	75
190	11	22	37	55	77
200	12	23	38	57	79
210	12	23	39	58	81
220	13	24	40	60	82
230	13	25	41	61	84
240	14	26	42	62	85
250	15	27	43	63	86
260	15	27	44	65	88

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	14	26	41	59
20	7	16	30	47	67
25	7	17	30	48	69
30	7	17	30	48	69
35	7	17	30	48	69
40	7	17	30	48	69
45	7	16	29	46	65
50	7	15	27	43	61
55	6	14	25	40	57
60	6	12	23	36	52
65	5	11	21	33	47
70	4	10	18	29	42
75	4	9	17	26	38
80	4	8	15	23	34
85	3	7	13	21	30
90	3	7	12	19	27

Rank	Sets	Reps	Percent	Workouts
1	3	12	20%	101
2	3	10	20%	99
3	4	10	8%	37
4	4	12	7%	34
5	3	15	6%	31
6	3	8	5%	25
6	2	12	5%	25
8	4	15	4%	20
9	2	10	4%	19
10	4	8	2%	11

BW	Beg.	Nov.	Int.	Adv.	Elite
110	6	17	35	58	86
120	8	20	38	63	92
130	10	23	42	68	98
140	12	25	46	72	103
150	13	28	50	77	109
160	15	31	53	81	114
170	17	33	56	85	119
180	19	36	60	89	123
190	21	38	63	93	128
200	22	41	66	97	132
210	24	43	69	101	137
220	26	45	72	104	141
230	28	48	75	108	145
240	29	50	78	111	149
250	31	52	80	114	152
260	33	54	83	117	156
270	34	56	86	121	160
280	36	59	88	124	163
290	38	61	91	127	166
300	39	63	93	129	170
310	41	65	95	132	173

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	28	49	75	106
20	16	32	56	86	121
25	16	33	57	88	124
30	16	33	57	88	124
35	16	33	57	88	124
40	16	33	57	88	124
45	15	31	54	84	118
50	14	29	51	79	110
55	13	27	47	73	102
60	12	25	43	66	93
65	11	22	39	60	84
70	10	20	35	54	76
75	9	18	31	48	68
80	8	16	28	43	60
85	7	14	25	39	54
90	6	13	23	35	49

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	614
2	3	12	13%	370
3	3	8	12%	341
4	4	10	8%	229
5	3	15	6%	165
6	2	10	4%	118
7	4	12	4%	115
8	2	12	3%	92
9	3	20	3%	77
10	4	8	3%	76

BW	Beg.	Nov.	Int.	Adv.	Elite
90	4	11	22	37	55
100	4	12	24	39	58
110	5	13	25	41	60
120	6	14	27	43	63
130	7	16	29	45	65
140	8	17	30	47	68
150	8	18	31	49	70
160	9	19	33	51	72
170	10	20	34	52	74
180	10	21	35	54	75
190	11	22	37	55	77
200	12	23	38	57	79
210	12	23	39	58	81
220	13	24	40	60	82
230	13	25	41	61	84
240	14	26	42	62	85
250	15	27	43	63	86
260	15	27	44	65	88

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	14	26	41	59
20	7	16	30	47	67
25	7	17	30	48	69
30	7	17	30	48	69
35	7	17	30	48	69
40	7	17	30	48	69
45	7	16	29	46	65
50	7	15	27	43	61
55	6	14	25	40	57
60	6	12	23	36	52
65	5	11	21	33	47
70	4	10	18	29	42
75	4	9	17	26	38
80	4	8	15	23	34
85	3	7	13	21	30
90	3	7	12	19	27

Rank	Sets	Reps	Percent	Workouts
1	3	12	20%	101
2	3	10	20%	99
3	4	10	8%	37
4	4	12	7%	34
5	3	15	6%	31
6	3	8	5%	25
6	2	12	5%	25
8	4	15	4%	20
9	2	10	4%	19
10	4	8	2%	11

BW	Beg.	Nov.	Int.	Adv.	Elite
110	6	17	35	58	86
120	8	20	38	63	92
130	10	23	42	68	98
140	12	25	46	72	103
150	13	28	50	77	109
160	15	31	53	81	114
170	17	33	56	85	119
180	19	36	60	89	123
190	21	38	63	93	128
200	22	41	66	97	132
210	24	43	69	101	137
220	26	45	72	104	141
230	28	48	75	108	145
240	29	50	78	111	149
250	31	52	80	114	152
260	33	54	83	117	156
270	34	56	86	121	160
280	36	59	88	124	163
290	38	61	91	127	166
300	39	63	93	129	170
310	41	65	95	132	173

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	28	49	75	106
20	16	32	56	86	121
25	16	33	57	88	124
30	16	33	57	88	124
35	16	33	57	88	124
40	16	33	57	88	124
45	15	31	54	84	118
50	14	29	51	79	110
55	13	27	47	73	102
60	12	25	43	66	93
65	11	22	39	60	84
70	10	20	35	54	76
75	9	18	31	48	68
80	8	16	28	43	60
85	7	14	25	39	54
90	6	13	23	35	49

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	614
2	3	12	13%	370
3	3	8	12%	341
4	4	10	8%	229
5	3	15	6%	165
6	2	10	4%	118
7	4	12	4%	115
8	2	12	3%	92
9	3	20	3%	77
10	4	8	3%	76

BW	Beg.	Nov.	Int.	Adv.	Elite
90	4	11	22	37	55
100	4	12	24	39	58
110	5	13	25	41	60
120	6	14	27	43	63
130	7	16	29	45	65
140	8	17	30	47	68
150	8	18	31	49	70
160	9	19	33	51	72
170	10	20	34	52	74
180	10	21	35	54	75
190	11	22	37	55	77
200	12	23	38	57	79
210	12	23	39	58	81
220	13	24	40	60	82
230	13	25	41	61	84
240	14	26	42	62	85
250	15	27	43	63	86
260	15	27	44	65	88

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	14	26	41	59
20	7	16	30	47	67
25	7	17	30	48	69
30	7	17	30	48	69
35	7	17	30	48	69
40	7	17	30	48	69
45	7	16	29	46	65
50	7	15	27	43	61
55	6	14	25	40	57
60	6	12	23	36	52
65	5	11	21	33	47
70	4	10	18	29	42
75	4	9	17	26	38
80	4	8	15	23	34
85	3	7	13	21	30
90	3	7	12	19	27

Rank	Sets	Reps	Percent	Workouts
1	3	12	20%	101
2	3	10	20%	99
3	4	10	8%	37
4	4	12	7%	34
5	3	15	6%	31
6	3	8	5%	25
6	2	12	5%	25
8	4	15	4%	20
9	2	10	4%	19
10	4	8	2%	11