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Machine Reverse Fly Strength Standards for Men and Women

Discover how your Machine Reverse Fly performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Machine Reverse Fly Strength Level

Calculate Your Machine Reverse Fly Strength

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Machine Reverse Fly Weight Standards

Compare your Machine Reverse Fly performance to these weight standards and see where you stand.

LevelWeight
Beginner59 lbs
Novice98 lbs
Intermediate150 lbs
Advanced214 lbs
Elite286 lbs

Machine Reverse Fly Bodyweight Ratio Standards

See how your Machine Reverse Fly strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.25
Novice0.50
Intermediate0.75
Advanced1.25
Elite1.75
LevelBodyweight Ratio
Beginner0.05
Novice0.10
Intermediate0.20
Advanced0.35
Elite0.55

Machine Reverse Fly Standards by Bodyweight

Find the Machine Reverse Fly strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs33 lbs59 lbs96 lbs144 lbs200 lbs
120 lbs38 lbs66 lbs106 lbs156 lbs214 lbs
130 lbs43 lbs73 lbs115 lbs168 lbs227 lbs
140 lbs48 lbs80 lbs124 lbs179 lbs240 lbs
150 lbs54 lbs87 lbs133 lbs189 lbs252 lbs
160 lbs59 lbs94 lbs142 lbs199 lbs264 lbs
170 lbs64 lbs101 lbs150 lbs209 lbs276 lbs
180 lbs69 lbs107 lbs158 lbs219 lbs287 lbs
190 lbs74 lbs114 lbs165 lbs228 lbs297 lbs
200 lbs79 lbs120 lbs173 lbs237 lbs307 lbs
210 lbs83 lbs126 lbs180 lbs245 lbs317 lbs
220 lbs88 lbs132 lbs187 lbs254 lbs327 lbs
230 lbs93 lbs137 lbs194 lbs262 lbs336 lbs
240 lbs97 lbs143 lbs201 lbs270 lbs345 lbs
250 lbs102 lbs149 lbs208 lbs277 lbs354 lbs
260 lbs106 lbs154 lbs214 lbs285 lbs362 lbs
270 lbs111 lbs159 lbs221 lbs292 lbs370 lbs
280 lbs115 lbs164 lbs227 lbs299 lbs378 lbs
290 lbs119 lbs170 lbs233 lbs306 lbs386 lbs
300 lbs123 lbs175 lbs239 lbs313 lbs394 lbs
310 lbs127 lbs180 lbs244 lbs320 lbs401 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs13 lbs21 lbs34 lbs52 lbs73 lbs
100 lbs14 lbs22 lbs35 lbs54 lbs76 lbs
110 lbs14 lbs23 lbs37 lbs56 lbs78 lbs
120 lbs15 lbs24 lbs38 lbs57 lbs80 lbs
130 lbs15 lbs25 lbs39 lbs59 lbs82 lbs
140 lbs16 lbs25 lbs40 lbs60 lbs83 lbs
150 lbs16 lbs26 lbs41 lbs61 lbs85 lbs
160 lbs17 lbs27 lbs42 lbs63 lbs87 lbs
170 lbs17 lbs28 lbs43 lbs64 lbs88 lbs
180 lbs18 lbs28 lbs44 lbs65 lbs89 lbs
190 lbs18 lbs29 lbs45 lbs66 lbs91 lbs
200 lbs18 lbs30 lbs46 lbs67 lbs92 lbs
210 lbs19 lbs30 lbs47 lbs68 lbs93 lbs
220 lbs19 lbs31 lbs48 lbs69 lbs94 lbs
230 lbs20 lbs31 lbs48 lbs70 lbs96 lbs
240 lbs20 lbs32 lbs49 lbs71 lbs97 lbs
250 lbs20 lbs33 lbs50 lbs72 lbs98 lbs
260 lbs21 lbs33 lbs51 lbs73 lbs99 lbs

Machine Reverse Fly Standards by Age

Discover how Machine Reverse Fly strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1552 lbs85 lbs129 lbs183 lbs245 lbs
2058 lbs96 lbs146 lbs209 lbs279 lbs
2559 lbs98 lbs150 lbs214 lbs286 lbs
3059 lbs98 lbs150 lbs214 lbs286 lbs
3559 lbs98 lbs150 lbs214 lbs286 lbs
4059 lbs98 lbs150 lbs214 lbs286 lbs
4557 lbs93 lbs143 lbs203 lbs272 lbs
5054 lbs88 lbs134 lbs191 lbs256 lbs
5550 lbs82 lbs125 lbs178 lbs237 lbs
6047 lbs76 lbs115 lbs163 lbs217 lbs
6543 lbs69 lbs105 lbs148 lbs197 lbs
7040 lbs63 lbs95 lbs134 lbs178 lbs
7536 lbs57 lbs86 lbs121 lbs160 lbs
8034 lbs52 lbs78 lbs109 lbs144 lbs
8531 lbs48 lbs71 lbs98 lbs130 lbs
9029 lbs44 lbs64 lbs90 lbs118 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1515 lbs23 lbs36 lbs53 lbs73 lbs
2015 lbs25 lbs40 lbs59 lbs83 lbs
2516 lbs26 lbs41 lbs61 lbs85 lbs
3016 lbs26 lbs41 lbs61 lbs85 lbs
3516 lbs26 lbs41 lbs61 lbs85 lbs
4016 lbs26 lbs41 lbs61 lbs85 lbs
4515 lbs25 lbs39 lbs58 lbs81 lbs
5015 lbs24 lbs37 lbs55 lbs76 lbs
5514 lbs23 lbs35 lbs52 lbs71 lbs
6014 lbs21 lbs33 lbs48 lbs66 lbs
6513 lbs20 lbs31 lbs44 lbs60 lbs
7013 lbs19 lbs28 lbs41 lbs55 lbs
7513 lbs18 lbs26 lbs37 lbs50 lbs
8012 lbs17 lbs24 lbs34 lbs46 lbs
8512 lbs16 lbs23 lbs32 lbs42 lbs
9012 lbs16 lbs21 lbs29 lbs39 lbs

Machine Reverse Fly Overview

Machine Reverse Fly helps strengthen and tone the rear deltoids and upper back muscles by mimicking a backward 'fly' motion using a machine for stability.

Muscles Worked

Equipment Needed

Reverse Fly Machine

How To Perform the Machine Reverse Fly

  1. Adjust the machine to suit your height and sit with your chest against the pad, feet flat on the floor.
  2. Grasp the handles with a neutral grip (palms facing each other), keeping your arms extended but slightly bent at the elbows.
  3. Inhale and brace your core.
  4. Exhale as you slowly pull the handles apart, squeezing your shoulder blades together.
  5. Hold the contraction for a second while maintaining a slight bend in your elbows.
  6. Inhale as you slowly return to the starting position, controlling the movement.
  7. Repeat for the desired number of reps.

Want to perfect your form? Check out our detailed guide on Machine Reverse Fly for proper technique and tips.

Pro Tips for Machine Reverse Fly

  • Keep your movements slow and controlled to maximize muscle engagement.
  • Avoid overextending your elbows to reduce the risk of injury.
  • Focus on squeezing your shoulder blades together at the peak of the movement.

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Ready to Improve Your Machine Reverse Fly?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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