Dumbbell Fly Strength Standards for Men and Women

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

Calculate Your Dumbbell Fly Strength Level

Calculate Your Dumbbell Fly Strength

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Dumbbell Fly Weight Standards

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

LevelWeight
Beginner22 lbs
Novice38 lbs
Intermediate61 lbs
Advanced90 lbs
Elite124 lbs

Dumbbell Fly Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.10
Novice0.15
Intermediate0.30
Advanced0.50
Elite0.70
LevelBodyweight Ratio
Beginner0.05
Novice0.10
Intermediate0.20
Advanced0.30
Elite0.45

Dumbbell Fly Standards by Bodyweight

Find the Dumbbell Fly strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs15 lbs25 lbs42 lbs65 lbs93 lbs
120 lbs16 lbs28 lbs46 lbs70 lbs98 lbs
130 lbs18 lbs30 lbs49 lbs74 lbs104 lbs
140 lbs19 lbs32 lbs52 lbs78 lbs108 lbs
150 lbs20 lbs35 lbs55 lbs82 lbs113 lbs
160 lbs22 lbs37 lbs58 lbs85 lbs117 lbs
170 lbs23 lbs39 lbs61 lbs89 lbs121 lbs
180 lbs25 lbs41 lbs64 lbs92 lbs125 lbs
190 lbs26 lbs43 lbs66 lbs96 lbs129 lbs
200 lbs28 lbs45 lbs69 lbs99 lbs133 lbs
210 lbs29 lbs47 lbs71 lbs102 lbs137 lbs
220 lbs31 lbs49 lbs74 lbs105 lbs140 lbs
230 lbs32 lbs51 lbs76 lbs108 lbs144 lbs
240 lbs33 lbs53 lbs79 lbs111 lbs147 lbs
250 lbs35 lbs54 lbs81 lbs113 lbs150 lbs
260 lbs36 lbs56 lbs83 lbs116 lbs153 lbs
270 lbs37 lbs58 lbs85 lbs119 lbs156 lbs
280 lbs39 lbs59 lbs87 lbs121 lbs159 lbs
290 lbs40 lbs61 lbs89 lbs123 lbs162 lbs
300 lbs41 lbs63 lbs91 lbs126 lbs165 lbs
310 lbs42 lbs64 lbs93 lbs128 lbs167 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs13 lbs20 lbs30 lbs44 lbs60 lbs
100 lbs14 lbs21 lbs32 lbs46 lbs62 lbs
110 lbs15 lbs22 lbs33 lbs47 lbs64 lbs
120 lbs15 lbs23 lbs34 lbs49 lbs66 lbs
130 lbs16 lbs24 lbs35 lbs50 lbs67 lbs
140 lbs16 lbs24 lbs36 lbs51 lbs69 lbs
150 lbs17 lbs25 lbs37 lbs52 lbs70 lbs
160 lbs17 lbs26 lbs38 lbs53 lbs71 lbs
170 lbs18 lbs26 lbs39 lbs54 lbs73 lbs
180 lbs18 lbs27 lbs40 lbs55 lbs74 lbs
190 lbs18 lbs28 lbs40 lbs56 lbs75 lbs
200 lbs19 lbs28 lbs41 lbs57 lbs76 lbs
210 lbs19 lbs29 lbs42 lbs58 lbs77 lbs
220 lbs20 lbs29 lbs42 lbs59 lbs78 lbs
230 lbs20 lbs30 lbs43 lbs60 lbs79 lbs
240 lbs20 lbs30 lbs44 lbs61 lbs80 lbs
250 lbs21 lbs31 lbs44 lbs61 lbs81 lbs
260 lbs21 lbs31 lbs45 lbs62 lbs82 lbs

Dumbbell Fly Standards by Age

Discover how Dumbbell Fly strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1520 lbs34 lbs53 lbs78 lbs107 lbs
2022 lbs37 lbs60 lbs88 lbs121 lbs
2522 lbs38 lbs61 lbs90 lbs124 lbs
3022 lbs38 lbs61 lbs90 lbs124 lbs
3522 lbs38 lbs61 lbs90 lbs124 lbs
4022 lbs38 lbs61 lbs90 lbs124 lbs
4522 lbs37 lbs58 lbs86 lbs118 lbs
5021 lbs35 lbs55 lbs81 lbs112 lbs
5520 lbs33 lbs52 lbs76 lbs104 lbs
6019 lbs31 lbs48 lbs70 lbs96 lbs
6518 lbs29 lbs44 lbs64 lbs87 lbs
7017 lbs27 lbs41 lbs58 lbs79 lbs
7516 lbs25 lbs37 lbs53 lbs72 lbs
8016 lbs23 lbs34 lbs49 lbs65 lbs
8515 lbs22 lbs32 lbs44 lbs59 lbs
9014 lbs20 lbs29 lbs41 lbs54 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1515 lbs22 lbs32 lbs45 lbs60 lbs
2016 lbs24 lbs36 lbs50 lbs68 lbs
2516 lbs24 lbs36 lbs52 lbs69 lbs
3016 lbs24 lbs36 lbs52 lbs69 lbs
3516 lbs24 lbs36 lbs52 lbs69 lbs
4016 lbs24 lbs36 lbs52 lbs69 lbs
4516 lbs23 lbs35 lbs49 lbs66 lbs
5015 lbs23 lbs33 lbs47 lbs63 lbs
5515 lbs22 lbs31 lbs44 lbs59 lbs
6014 lbs20 lbs29 lbs41 lbs54 lbs
6514 lbs19 lbs27 lbs38 lbs50 lbs
7013 lbs18 lbs26 lbs35 lbs46 lbs
7513 lbs17 lbs24 lbs32 lbs42 lbs
8012 lbs16 lbs22 lbs30 lbs38 lbs
8512 lbs16 lbs21 lbs28 lbs35 lbs
9012 lbs15 lbs20 lbs26 lbs33 lbs

Dumbbell Fly Overview

The Dumbbell Fly is an isolation exercise designed to target the chest muscles by simulating a hugging motion, enhancing muscle growth and definition in the pectorals.

Muscles Worked

Equipment Needed

Dumbbells, Flat Bench

How To Perform the Dumbbell Fly

  1. Lie flat on a bench with a dumbbell in each hand, palms facing each other.
  2. Extend your arms above your chest, keeping a slight bend in your elbows.
  3. Slowly lower the dumbbells in an arc out to the sides, feeling a stretch in your chest.
  4. Stop when your arms are level with your chest or slightly below.
  5. Bring the dumbbells back up to the starting position by reversing the motion.
  6. Keep your shoulders and back flat on the bench throughout the movement.
  7. Exhale as you lift the weights and inhale as you lower them.

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

Pro Tips for Dumbbell Fly

  • Maintain a slight bend in your elbows to reduce stress on the joints.
  • Keep the movement slow and controlled to maximize muscle engagement.
  • Avoid bringing the dumbbells too close together at the top to maintain tension on the chest.
  • Keep your lower back pressed against the bench to prevent arching.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Dumbbell Fly?

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