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Dumbbell Reverse Fly Strength Standards

Quick Answer Dumbbell Reverse Fly

A 180 lb male with an Intermediate-level Dumbbell Reverse Fly of 41 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 71 lbs (0.39x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Dumbbell Reverse Fly demonstration
Competition-Verified

How strong is your Dumbbell Reverse Fly? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Rhomboids, Trapezius, Rotator Cuff, Posterior Deltoid
Equipment Dumbbells
Data Points 71 rows
Difficulty Beginner
Type Isolation

How Strong Is Your Dumbbell Reverse Fly?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Dumbbell Reverse Fly?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 1 9 24 48 78
120 2 10 27 52 83
130 2 12 30 55 88
140 3 13 32 59 92
150 4 15 35 62 96
160 5 17 37 65 100
170 5 18 39 68 104
180 6 20 41 71 107
190 7 21 44 74 111
200 8 23 46 77 114
210 9 24 48 79 117
220 10 25 50 82 120
230 11 27 52 84 123
240 12 28 53 87 126
250 12 30 55 89 129
260 13 31 57 91 132
270 14 32 59 94 134
280 15 33 61 96 137
290 16 35 62 98 139
300 17 36 64 100 142
310 17 37 65 102 144

How Does Age Affect Dumbbell Reverse Fly Strength?

How Dumbbell Reverse Fly standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 4 15 34 59 90
20 5 17 38 68 103
25 5 18 39 70 106
30 5 18 39 70 106
35 5 18 39 70 106
40 5 18 39 70 106
45 5 17 37 66 101
50 5 16 35 62 94
55 4 15 32 57 87
60 4 13 30 52 80
65 3 12 27 47 72
70 3 11 24 42 65
75 3 10 22 38 58
80 3 9 19 34 52
85 2 8 17 30 46
90 2 7 16 27 42

What Do Dumbbell Reverse Fly Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning dumbbell stabilization and control on the Dumbbell Reverse Fly, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

Stronger than 20% of lifters. You can perform the Dumbbell Reverse Fly with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Stronger than 50% of lifters. Your Dumbbell Reverse Fly is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.

Advanced

Stronger than 80% of lifters. You have built significant strength on the Dumbbell Reverse Fly through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Stronger than 95% of lifters. Your Dumbbell Reverse Fly strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.

How to Progress Your Dumbbell Reverse Fly

Tier-specific training recommendations to move your Dumbbell Reverse Fly to the next level.

Beginner → Novice Building Your Foundation
  • Train the Dumbbell Reverse Fly 2x per week with slow, controlled reps.
  • Focus on full range of motion and eliminating momentum or swinging.
  • Keep sets at RPE 6-7 to develop proper movement patterns.
  • Build the mind-muscle connection - feel the target muscle working on every rep.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Dumbbell Reverse Fly.
  • Program 3-4 sets of 8-15 reps at RPE 7-8.
  • Add a variation (different grip, angle, or equipment) to address development gaps.
  • Place isolation work after your primary compound movements.
Plan your RPE-based sessions →
Intermediate → Advanced Advanced Isolation Techniques
  • Use drop sets, paused reps, and partial reps to break through Dumbbell Reverse Fly plateaus.
  • Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
  • Manipulate tempo to increase time under tension without compromising form.
  • Manage total volume for the target muscle group across all exercises.
Calculate working set loads →
Advanced → Elite Mastery
  • Maximize Dumbbell Reverse Fly strength through precise programming and fatigue management.
  • Use periodized blocks to cycle between volume, intensity, and deload phases.
  • Quality of contraction matters more than load at this level.
  • Continuous refinement of technique will yield the remaining gains.
View RPE-to-percentage chart →

How to Perform Dumbbell Reverse Fly

  1. Start by standing with feet hip-width apart, holding a dumbbell in each hand.
  2. Bend your knees slightly and hinge forward at the hips until your torso is almost parallel to the floor.
  3. Let the dumbbells hang down from your shoulders, palms facing each other, maintaining a slight bend in your elbows.
  4. Engage your core and keep your back flat.
  5. Exhale and lift the dumbbells out to the sides, squeezing your shoulder blades together.
  6. Pause briefly at the top of the movement, then inhale and slowly lower the weights back to the starting position.
  7. Repeat for the desired number of repetitions.

Read the complete Dumbbell Reverse Fly guide on FitnessVolt →

Tips for Dumbbell Reverse Fly

  • Maintain a slight bend in your elbows to reduce stress on the joints.
  • Avoid using momentum; focus on controlled, purposeful movements.
  • Keep your core engaged and back flat to avoid injury.
  • Start with lighter weights to master the form before progressing to heavier dumbbells.

Where Do These Dumbbell Reverse Fly Standards Come From?

These Dumbbell Reverse Fly standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Dumbbell Reverse Fly Good for Your Weight?

Strength standards help you objectively measure your Dumbbell Reverse Fly performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Dumbbell Reverse Fly 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Dumbbell Reverse Fly depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Dumbbell Reverse Fly within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

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E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE