Incline Dumbbell Fly Standards

Measured in kg

Incline Dumbbell 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 Incline Dumbbell Fly standards are based on 221,548 lifts by Strength Level users

How To

Male
Female

Male

Male Incline Dumbbell Fly Standards (kg)

Weight

Strength Level	Weight
Beginner	9 kg
Novice	16 kg
Intermediate	25 kg
Advanced	37 kg
Elite	50 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.30x
Advanced	0.45x
Elite	0.65x

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

What is the average Incline Dumbbell Fly? The average Incline Dumbbell Fly weight for a male lifter is 25 kg (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 9 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	4	9	16	24	34
55	5	10	18	27	37
60	6	12	19	29	39
65	7	13	21	31	42
70	8	14	23	33	44
75	9	16	24	35	47
80	10	17	26	37	49
85	11	18	27	38	51
90	12	19	29	40	53
95	13	21	30	42	55
100	14	22	32	43	56
105	15	23	33	45	58
110	16	24	34	47	60
115	17	25	36	48	62
120	17	26	37	49	63
125	18	27	38	51	65
130	19	28	39	52	66
135	20	29	40	54	68
140	21	30	41	55	69

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	14	22	31	42
20	9	16	25	36	48
25	9	16	25	37	50
30	9	16	25	37	50
35	9	16	25	37	50
40	9	16	25	37	50
45	9	15	24	35	47
50	8	14	22	33	44
55	7	13	21	30	41
60	7	12	19	27	37
65	6	11	17	25	34
70	6	10	15	22	30
75	5	9	14	20	27
80	4	8	12	18	24
85	4	7	11	16	22
90	4	6	10	14	20

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 9%

3x15 6%

4x12 4%

2x10 4%

2x12 3%

4x15 3%

4x8 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	791
2	3	12	13%	492
3	3	8	12%	470
4	4	10	9%	328
5	3	15	6%	225
6	4	12	4%	166
7	2	10	4%	160
8	2	12	3%	119
9	4	15	3%	100
10	4	8	2%	91

Calculate Your Strength Level

Female

Female Incline Dumbbell Fly Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	4 kg
Novice	8 kg
Intermediate	13 kg
Advanced	19 kg
Elite	27 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.10x
Intermediate	0.20x
Advanced	0.30x
Elite	0.40x

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

What is the average Incline Dumbbell Fly? The average Incline Dumbbell Fly weight for a female lifter is 13 kg (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 4 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	3	6	10	15	22
45	3	6	11	16	23
50	3	7	11	17	24
55	4	7	12	18	25
60	4	8	12	19	26
65	4	8	13	19	26
70	5	8	14	20	27
75	5	9	14	20	28
80	5	9	15	21	28
85	6	10	15	22	29
90	6	10	15	22	30
95	6	10	16	23	30
100	6	11	16	23	31
105	7	11	17	24	31
110	7	11	17	24	32
115	7	11	17	24	32
120	7	12	18	25	33

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	7	11	16	23
20	4	8	13	19	26
25	4	8	13	19	27
30	4	8	13	19	27
35	4	8	13	19	27
40	4	8	13	19	27
45	4	7	12	18	25
50	4	7	11	17	23
55	3	6	11	16	22
60	3	6	10	14	20
65	3	5	9	13	18
70	3	5	8	12	16
75	2	4	7	11	14
80	2	4	6	9	13
85	2	3	6	8	12
90	2	3	5	8	10

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:

3x10 24%

3x12 18%

4x10 10%

3x15 6%

4x12 6%

3x8 6%

2x12 4%

4x15 4%

2x10 4%

4x8 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	24%	152
2	3	12	18%	111
3	4	10	10%	60
4	3	15	6%	38
5	4	12	6%	37
6	3	8	6%	36
7	2	12	4%	27
8	4	15	4%	23
9	2	10	4%	22
10	4	8	2%	15

Calculate Your Strength Level

Create Standards

Would you like to see a table for your bodyweight and age? Create your own standards.

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Calculate Your Strength

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	4	9	16	24	34
55	5	10	18	27	37
60	6	12	19	29	39
65	7	13	21	31	42
70	8	14	23	33	44
75	9	16	24	35	47
80	10	17	26	37	49
85	11	18	27	38	51
90	12	19	29	40	53
95	13	21	30	42	55
100	14	22	32	43	56
105	15	23	33	45	58
110	16	24	34	47	60
115	17	25	36	48	62
120	17	26	37	49	63
125	18	27	38	51	65
130	19	28	39	52	66
135	20	29	40	54	68
140	21	30	41	55	69

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	14	22	31	42
20	9	16	25	36	48
25	9	16	25	37	50
30	9	16	25	37	50
35	9	16	25	37	50
40	9	16	25	37	50
45	9	15	24	35	47
50	8	14	22	33	44
55	7	13	21	30	41
60	7	12	19	27	37
65	6	11	17	25	34
70	6	10	15	22	30
75	5	9	14	20	27
80	4	8	12	18	24
85	4	7	11	16	22
90	4	6	10	14	20

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	791
2	3	12	13%	492
3	3	8	12%	470
4	4	10	9%	328
5	3	15	6%	225
6	4	12	4%	166
7	2	10	4%	160
8	2	12	3%	119
9	4	15	3%	100
10	4	8	2%	91

BW	Beg.	Nov.	Int.	Adv.	Elite
40	3	6	10	15	22
45	3	6	11	16	23
50	3	7	11	17	24
55	4	7	12	18	25
60	4	8	12	19	26
65	4	8	13	19	26
70	5	8	14	20	27
75	5	9	14	20	28
80	5	9	15	21	28
85	6	10	15	22	29
90	6	10	15	22	30
95	6	10	16	23	30
100	6	11	16	23	31
105	7	11	17	24	31
110	7	11	17	24	32
115	7	11	17	24	32
120	7	12	18	25	33

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	7	11	16	23
20	4	8	13	19	26
25	4	8	13	19	27
30	4	8	13	19	27
35	4	8	13	19	27
40	4	8	13	19	27
45	4	7	12	18	25
50	4	7	11	17	23
55	3	6	11	16	22
60	3	6	10	14	20
65	3	5	9	13	18
70	3	5	8	12	16
75	2	4	7	11	14
80	2	4	6	9	13
85	2	3	6	8	12
90	2	3	5	8	10

Rank	Sets	Reps	Percent	Workouts
1	3	10	24%	152
2	3	12	18%	111
3	4	10	10%	60
4	3	15	6%	38
5	4	12	6%	37
6	3	8	6%	36
7	2	12	4%	27
8	4	15	4%	23
9	2	10	4%	22
10	4	8	2%	15

BW	Beg.	Nov.	Int.	Adv.	Elite
50	4	9	16	24	34
55	5	10	18	27	37
60	6	12	19	29	39
65	7	13	21	31	42
70	8	14	23	33	44
75	9	16	24	35	47
80	10	17	26	37	49
85	11	18	27	38	51
90	12	19	29	40	53
95	13	21	30	42	55
100	14	22	32	43	56
105	15	23	33	45	58
110	16	24	34	47	60
115	17	25	36	48	62
120	17	26	37	49	63
125	18	27	38	51	65
130	19	28	39	52	66
135	20	29	40	54	68
140	21	30	41	55	69

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	14	22	31	42
20	9	16	25	36	48
25	9	16	25	37	50
30	9	16	25	37	50
35	9	16	25	37	50
40	9	16	25	37	50
45	9	15	24	35	47
50	8	14	22	33	44
55	7	13	21	30	41
60	7	12	19	27	37
65	6	11	17	25	34
70	6	10	15	22	30
75	5	9	14	20	27
80	4	8	12	18	24
85	4	7	11	16	22
90	4	6	10	14	20

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	791
2	3	12	13%	492
3	3	8	12%	470
4	4	10	9%	328
5	3	15	6%	225
6	4	12	4%	166
7	2	10	4%	160
8	2	12	3%	119
9	4	15	3%	100
10	4	8	2%	91

BW	Beg.	Nov.	Int.	Adv.	Elite
40	3	6	10	15	22
45	3	6	11	16	23
50	3	7	11	17	24
55	4	7	12	18	25
60	4	8	12	19	26
65	4	8	13	19	26
70	5	8	14	20	27
75	5	9	14	20	28
80	5	9	15	21	28
85	6	10	15	22	29
90	6	10	15	22	30
95	6	10	16	23	30
100	6	11	16	23	31
105	7	11	17	24	31
110	7	11	17	24	32
115	7	11	17	24	32
120	7	12	18	25	33

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	7	11	16	23
20	4	8	13	19	26
25	4	8	13	19	27
30	4	8	13	19	27
35	4	8	13	19	27
40	4	8	13	19	27
45	4	7	12	18	25
50	4	7	11	17	23
55	3	6	11	16	22
60	3	6	10	14	20
65	3	5	9	13	18
70	3	5	8	12	16
75	2	4	7	11	14
80	2	4	6	9	13
85	2	3	6	8	12
90	2	3	5	8	10

Rank	Sets	Reps	Percent	Workouts
1	3	10	24%	152
2	3	12	18%	111
3	4	10	10%	60
4	3	15	6%	38
5	4	12	6%	37
6	3	8	6%	36
7	2	12	4%	27
8	4	15	4%	23
9	2	10	4%	22
10	4	8	2%	15

Incline Dumbbell Fly Standards

Measured in kg

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

Male

Male Incline Dumbbell Fly Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Female

Female Incline Dumbbell Fly Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	4	9	16	24	34
55	5	10	18	27	37
60	6	12	19	29	39
65	7	13	21	31	42
70	8	14	23	33	44
75	9	16	24	35	47
80	10	17	26	37	49
85	11	18	27	38	51
90	12	19	29	40	53
95	13	21	30	42	55
100	14	22	32	43	56
105	15	23	33	45	58
110	16	24	34	47	60
115	17	25	36	48	62
120	17	26	37	49	63
125	18	27	38	51	65
130	19	28	39	52	66
135	20	29	40	54	68
140	21	30	41	55	69

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	14	22	31	42
20	9	16	25	36	48
25	9	16	25	37	50
30	9	16	25	37	50
35	9	16	25	37	50
40	9	16	25	37	50
45	9	15	24	35	47
50	8	14	22	33	44
55	7	13	21	30	41
60	7	12	19	27	37
65	6	11	17	25	34
70	6	10	15	22	30
75	5	9	14	20	27
80	4	8	12	18	24
85	4	7	11	16	22
90	4	6	10	14	20

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	791
2	3	12	13%	492
3	3	8	12%	470
4	4	10	9%	328
5	3	15	6%	225
6	4	12	4%	166
7	2	10	4%	160
8	2	12	3%	119
9	4	15	3%	100
10	4	8	2%	91

BW	Beg.	Nov.	Int.	Adv.	Elite
40	3	6	10	15	22
45	3	6	11	16	23
50	3	7	11	17	24
55	4	7	12	18	25
60	4	8	12	19	26
65	4	8	13	19	26
70	5	8	14	20	27
75	5	9	14	20	28
80	5	9	15	21	28
85	6	10	15	22	29
90	6	10	15	22	30
95	6	10	16	23	30
100	6	11	16	23	31
105	7	11	17	24	31
110	7	11	17	24	32
115	7	11	17	24	32
120	7	12	18	25	33

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	7	11	16	23
20	4	8	13	19	26
25	4	8	13	19	27
30	4	8	13	19	27
35	4	8	13	19	27
40	4	8	13	19	27
45	4	7	12	18	25
50	4	7	11	17	23
55	3	6	11	16	22
60	3	6	10	14	20
65	3	5	9	13	18
70	3	5	8	12	16
75	2	4	7	11	14
80	2	4	6	9	13
85	2	3	6	8	12
90	2	3	5	8	10

Rank	Sets	Reps	Percent	Workouts
1	3	10	24%	152
2	3	12	18%	111
3	4	10	10%	60
4	3	15	6%	38
5	4	12	6%	37
6	3	8	6%	36
7	2	12	4%	27
8	4	15	4%	23
9	2	10	4%	22
10	4	8	2%	15