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Dumbbell Reverse Fly strength standards

What is a good Dumbbell Reverse Fly?

For a 180 lb male, an Intermediate Dumbbell Reverse Fly is about 41 lb (0.23x bodyweight). Advanced starts around 71 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Dumbbell Reverse Fly Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

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

The Dumbbell Reverse Fly standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Dumbbell Reverse Fly Standards by Age

How the Dumbbell Reverse Fly standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

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

The Dumbbell Reverse Fly standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Dumbbell Reverse Fly Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 41 lbs (0.23x bodyweight) on the Dumbbell Reverse Fly is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Dumbbell Reverse Fly Strength Levels Mean

Beginner

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

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

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

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

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 progress with the one rep max calculator →
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

Dumbbell Reverse Fly demonstration
Primary Muscles Rhomboids, Trapezius, Rotator Cuff, Posterior Deltoid
Equipment Dumbbells
Difficulty Beginner
Type Isolation
  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.

Tips

  • 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.

Read the complete Dumbbell Reverse Fly guide on FitnessVolt →

Where Do These Dumbbell Reverse Fly Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Dumbbell Reverse Fly table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Dumbbell Reverse Fly itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Dumbbell Reverse Fly depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Dumbbell Reverse Fly after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Dumbbell Reverse Fly table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.