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 110,596 lifts by Strength Level users

How To

Male
Female

Male

Male Incline Dumbbell Fly Standards (kg)

Weight

Strength Level	Weight
Beginner	7 kg
Novice	15 kg
Intermediate	26 kg
Advanced	40 kg
Elite	56 kg

Bodyweight Ratio

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? (kg)

What is the average Incline Dumbbell Fly? The average Incline Dumbbell Fly weight for a male lifter is 26 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 7 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	3	8	16	26	39
55	4	9	18	29	42
60	5	11	20	31	45
65	6	12	21	34	48
70	6	13	23	36	50
75	7	15	25	38	53
80	8	16	27	40	55
85	9	17	28	42	58
90	10	18	30	44	60
95	11	20	31	46	62
100	12	21	33	47	64
105	13	22	34	49	66
110	14	23	35	51	68
115	14	24	37	52	70
120	15	25	38	54	72
125	16	26	39	55	73
130	17	27	41	57	75
135	18	28	42	58	77
140	18	29	43	60	78

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	13	22	34	48
20	7	15	25	39	55
25	7	15	26	40	56
30	7	15	26	40	56
35	7	15	26	40	56
40	7	15	26	40	56
45	7	14	25	38	53
50	6	13	23	36	50
55	6	12	21	33	46
60	5	11	20	30	42
65	5	10	18	27	38
70	4	9	16	24	34
75	4	8	14	22	31
80	4	7	13	20	27
85	3	7	11	17	25
90	3	6	10	16	22

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	3 kg
Novice	8 kg
Intermediate	14 kg
Advanced	22 kg
Elite	31 kg

Bodyweight Ratio

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? (kg)

What is the average Incline Dumbbell Fly? The average Incline Dumbbell Fly weight for a female lifter is 14 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 3 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	2	5	10	16	25
45	2	5	11	18	26
50	2	6	11	19	27
55	3	7	12	20	29
60	3	7	13	21	30
65	4	8	14	22	31
70	4	8	15	23	32
75	4	9	15	23	33
80	5	9	16	24	34
85	5	10	16	25	35
90	5	10	17	26	36
95	6	11	18	26	36
100	6	11	18	27	37
105	6	11	19	28	38
110	6	12	19	28	39
115	7	12	20	29	39
120	7	13	20	30	40

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	12	19	27
20	3	7	13	21	30
25	3	8	14	22	31
30	3	8	14	22	31
35	3	8	14	22	31
40	3	8	14	22	31
45	3	7	13	21	30
50	3	7	12	19	28
55	3	6	11	18	26
60	3	6	10	16	24
65	2	5	9	15	21
70	2	5	8	13	19
75	2	4	7	12	17
80	2	4	7	11	15
85	1	3	6	10	14
90	1	3	5	9	12

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

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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.

Other Languages

Incline Dumbbell Fly (EN)
Fliegende auf der Schrägbank mit Kurzhantel (DE)
Aperturas inclinadas con mancuernas (ES)
Écarté incliné avec haltères (FR)
Rozpiętki z hantlami na ławce dodatniej (PL)
Croci con Manubri su Panca inclinata (IT)
Crucifixo inclinado com halteres (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
50	3	8	16	26	39
55	4	9	18	29	42
60	5	11	20	31	45
65	6	12	21	34	48
70	6	13	23	36	50
75	7	15	25	38	53
80	8	16	27	40	55
85	9	17	28	42	58
90	10	18	30	44	60
95	11	20	31	46	62
100	12	21	33	47	64
105	13	22	34	49	66
110	14	23	35	51	68
115	14	24	37	52	70
120	15	25	38	54	72
125	16	26	39	55	73
130	17	27	41	57	75
135	18	28	42	58	77
140	18	29	43	60	78

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	13	22	34	48
20	7	15	25	39	55
25	7	15	26	40	56
30	7	15	26	40	56
35	7	15	26	40	56
40	7	15	26	40	56
45	7	14	25	38	53
50	6	13	23	36	50
55	6	12	21	33	46
60	5	11	20	30	42
65	5	10	18	27	38
70	4	9	16	24	34
75	4	8	14	22	31
80	4	7	13	20	27
85	3	7	11	17	25
90	3	6	10	16	22

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	2	5	10	16	25
45	2	5	11	18	26
50	2	6	11	19	27
55	3	7	12	20	29
60	3	7	13	21	30
65	4	8	14	22	31
70	4	8	15	23	32
75	4	9	15	23	33
80	5	9	16	24	34
85	5	10	16	25	35
90	5	10	17	26	36
95	6	11	18	26	36
100	6	11	18	27	37
105	6	11	19	28	38
110	6	12	19	28	39
115	7	12	20	29	39
120	7	13	20	30	40

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	12	19	27
20	3	7	13	21	30
25	3	8	14	22	31
30	3	8	14	22	31
35	3	8	14	22	31
40	3	8	14	22	31
45	3	7	13	21	30
50	3	7	12	19	28
55	3	6	11	18	26
60	3	6	10	16	24
65	2	5	9	15	21
70	2	5	8	13	19
75	2	4	7	12	17
80	2	4	7	11	15
85	1	3	6	10	14
90	1	3	5	9	12

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	3	8	16	26	39
55	4	9	18	29	42
60	5	11	20	31	45
65	6	12	21	34	48
70	6	13	23	36	50
75	7	15	25	38	53
80	8	16	27	40	55
85	9	17	28	42	58
90	10	18	30	44	60
95	11	20	31	46	62
100	12	21	33	47	64
105	13	22	34	49	66
110	14	23	35	51	68
115	14	24	37	52	70
120	15	25	38	54	72
125	16	26	39	55	73
130	17	27	41	57	75
135	18	28	42	58	77
140	18	29	43	60	78

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	13	22	34	48
20	7	15	25	39	55
25	7	15	26	40	56
30	7	15	26	40	56
35	7	15	26	40	56
40	7	15	26	40	56
45	7	14	25	38	53
50	6	13	23	36	50
55	6	12	21	33	46
60	5	11	20	30	42
65	5	10	18	27	38
70	4	9	16	24	34
75	4	8	14	22	31
80	4	7	13	20	27
85	3	7	11	17	25
90	3	6	10	16	22

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	2	5	10	16	25
45	2	5	11	18	26
50	2	6	11	19	27
55	3	7	12	20	29
60	3	7	13	21	30
65	4	8	14	22	31
70	4	8	15	23	32
75	4	9	15	23	33
80	5	9	16	24	34
85	5	10	16	25	35
90	5	10	17	26	36
95	6	11	18	26	36
100	6	11	18	27	37
105	6	11	19	28	38
110	6	12	19	28	39
115	7	12	20	29	39
120	7	13	20	30	40

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	12	19	27
20	3	7	13	21	30
25	3	8	14	22	31
30	3	8	14	22	31
35	3	8	14	22	31
40	3	8	14	22	31
45	3	7	13	21	30
50	3	7	12	19	28
55	3	6	11	18	26
60	3	6	10	16	24
65	2	5	9	15	21
70	2	5	8	13	19
75	2	4	7	12	17
80	2	4	7	11	15
85	1	3	6	10	14
90	1	3	5	9	12

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	3	8	16	26	39
55	4	9	18	29	42
60	5	11	20	31	45
65	6	12	21	34	48
70	6	13	23	36	50
75	7	15	25	38	53
80	8	16	27	40	55
85	9	17	28	42	58
90	10	18	30	44	60
95	11	20	31	46	62
100	12	21	33	47	64
105	13	22	34	49	66
110	14	23	35	51	68
115	14	24	37	52	70
120	15	25	38	54	72
125	16	26	39	55	73
130	17	27	41	57	75
135	18	28	42	58	77
140	18	29	43	60	78

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	13	22	34	48
20	7	15	25	39	55
25	7	15	26	40	56
30	7	15	26	40	56
35	7	15	26	40	56
40	7	15	26	40	56
45	7	14	25	38	53
50	6	13	23	36	50
55	6	12	21	33	46
60	5	11	20	30	42
65	5	10	18	27	38
70	4	9	16	24	34
75	4	8	14	22	31
80	4	7	13	20	27
85	3	7	11	17	25
90	3	6	10	16	22

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	2	5	10	16	25
45	2	5	11	18	26
50	2	6	11	19	27
55	3	7	12	20	29
60	3	7	13	21	30
65	4	8	14	22	31
70	4	8	15	23	32
75	4	9	15	23	33
80	5	9	16	24	34
85	5	10	16	25	35
90	5	10	17	26	36
95	6	11	18	26	36
100	6	11	18	27	37
105	6	11	19	28	38
110	6	12	19	28	39
115	7	12	20	29	39
120	7	13	20	30	40

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	12	19	27
20	3	7	13	21	30
25	3	8	14	22	31
30	3	8	14	22	31
35	3	8	14	22	31
40	3	8	14	22	31
45	3	7	13	21	30
50	3	7	12	19	28
55	3	6	11	18	26
60	3	6	10	16	24
65	2	5	9	15	21
70	2	5	8	13	19
75	2	4	7	12	17
80	2	4	7	11	15
85	1	3	6	10	14
90	1	3	5	9	12

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