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Dumbbell Reverse Fly Strength Standards for Men and Women

Discover how your Dumbbell 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 Dumbbell Reverse Fly Strength Level

Calculate Your Dumbbell Reverse Fly Strength

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Dumbbell Reverse Fly Weight Standards

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

LevelWeight
Beginner6 lbs
Novice19 lbs
Intermediate40 lbs
Advanced71 lbs
Elite107 lbs

Dumbbell Reverse Fly Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.05
Novice0.10
Intermediate0.25
Advanced0.40
Elite0.60
LevelBodyweight Ratio
Beginner0.05
Novice0.10
Intermediate0.15
Advanced0.25
Elite0.40

Dumbbell Reverse Fly Standards by Bodyweight

Find the Dumbbell Reverse Fly strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs2 lbs10 lbs25 lbs49 lbs79 lbs
120 lbs3 lbs11 lbs28 lbs53 lbs84 lbs
130 lbs3 lbs13 lbs31 lbs56 lbs89 lbs
140 lbs4 lbs14 lbs33 lbs60 lbs93 lbs
150 lbs5 lbs16 lbs36 lbs63 lbs97 lbs
160 lbs6 lbs18 lbs38 lbs66 lbs101 lbs
170 lbs6 lbs19 lbs40 lbs69 lbs105 lbs
180 lbs7 lbs21 lbs42 lbs72 lbs108 lbs
190 lbs8 lbs22 lbs45 lbs75 lbs112 lbs
200 lbs9 lbs24 lbs47 lbs78 lbs115 lbs
210 lbs10 lbs25 lbs49 lbs80 lbs118 lbs
220 lbs11 lbs26 lbs51 lbs83 lbs121 lbs
230 lbs12 lbs28 lbs53 lbs85 lbs124 lbs
240 lbs13 lbs29 lbs54 lbs88 lbs127 lbs
250 lbs13 lbs31 lbs56 lbs90 lbs130 lbs
260 lbs14 lbs32 lbs58 lbs92 lbs133 lbs
270 lbs15 lbs33 lbs60 lbs95 lbs135 lbs
280 lbs16 lbs34 lbs62 lbs97 lbs138 lbs
290 lbs17 lbs36 lbs63 lbs99 lbs140 lbs
300 lbs18 lbs37 lbs65 lbs101 lbs143 lbs
310 lbs18 lbs38 lbs66 lbs103 lbs145 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs3 lbs9 lbs19 lbs32 lbs48 lbs
100 lbs4 lbs10 lbs20 lbs34 lbs50 lbs
110 lbs4 lbs10 lbs21 lbs35 lbs52 lbs
120 lbs5 lbs11 lbs22 lbs36 lbs53 lbs
130 lbs5 lbs12 lbs22 lbs37 lbs54 lbs
140 lbs5 lbs12 lbs23 lbs38 lbs55 lbs
150 lbs5 lbs13 lbs24 lbs39 lbs56 lbs
160 lbs6 lbs13 lbs25 lbs40 lbs57 lbs
170 lbs6 lbs14 lbs25 lbs40 lbs58 lbs
180 lbs6 lbs14 lbs26 lbs41 lbs59 lbs
190 lbs7 lbs14 lbs26 lbs42 lbs60 lbs
200 lbs7 lbs15 lbs27 lbs43 lbs61 lbs
210 lbs7 lbs15 lbs27 lbs43 lbs62 lbs
220 lbs7 lbs16 lbs28 lbs44 lbs63 lbs
230 lbs8 lbs16 lbs28 lbs45 lbs64 lbs
240 lbs8 lbs16 lbs29 lbs45 lbs64 lbs
250 lbs8 lbs17 lbs29 lbs46 lbs65 lbs
260 lbs8 lbs17 lbs30 lbs46 lbs66 lbs

Dumbbell Reverse Fly Standards by Age

Discover how Dumbbell Reverse Fly strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
155 lbs16 lbs35 lbs60 lbs91 lbs
206 lbs18 lbs39 lbs69 lbs104 lbs
256 lbs19 lbs40 lbs71 lbs107 lbs
306 lbs19 lbs40 lbs71 lbs107 lbs
356 lbs19 lbs40 lbs71 lbs107 lbs
406 lbs19 lbs40 lbs71 lbs107 lbs
456 lbs18 lbs38 lbs67 lbs102 lbs
506 lbs17 lbs36 lbs63 lbs95 lbs
555 lbs16 lbs33 lbs58 lbs88 lbs
605 lbs14 lbs31 lbs53 lbs81 lbs
654 lbs13 lbs28 lbs48 lbs73 lbs
704 lbs12 lbs25 lbs43 lbs66 lbs
754 lbs11 lbs23 lbs39 lbs59 lbs
804 lbs10 lbs20 lbs35 lbs53 lbs
853 lbs9 lbs18 lbs31 lbs47 lbs
903 lbs8 lbs17 lbs28 lbs43 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
154 lbs11 lbs20 lbs33 lbs48 lbs
205 lbs12 lbs23 lbs37 lbs54 lbs
255 lbs12 lbs23 lbs38 lbs56 lbs
305 lbs12 lbs23 lbs38 lbs56 lbs
355 lbs12 lbs23 lbs38 lbs56 lbs
405 lbs12 lbs23 lbs38 lbs56 lbs
455 lbs12 lbs22 lbs36 lbs53 lbs
505 lbs11 lbs21 lbs34 lbs50 lbs
554 lbs10 lbs19 lbs32 lbs46 lbs
604 lbs9 lbs18 lbs29 lbs42 lbs
654 lbs9 lbs16 lbs26 lbs38 lbs
704 lbs8 lbs15 lbs24 lbs34 lbs
753 lbs7 lbs13 lbs21 lbs31 lbs
803 lbs6 lbs12 lbs19 lbs28 lbs
853 lbs6 lbs11 lbs17 lbs25 lbs
903 lbs5 lbs10 lbs16 lbs23 lbs

Dumbbell Reverse Fly Overview

The Dumbbell Reverse Fly strengthens the posterior shoulder muscles and upper back by requiring a controlled, bent-over movement to lift weights laterally away from the body.

Muscles Worked

Equipment Needed

Dumbbells

How To Perform the 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.

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

Pro 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.

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