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Machine Reverse Fly Strength Standards

Quick Answer Machine Reverse Fly

A 180 lb male with an Intermediate-level Machine Reverse Fly of 149 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 210 lbs (1.17x bodyweight).

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

Competition-Verified

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

Primary Muscles Rhomboids, Trapezius, Infraspinatus, Posterior Deltoid
Equipment Reverse Fly Machine
Data Points 71 rows

How Strong Is Your Machine 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 Machine 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 24 50 87 135 191
120 29 57 97 147 205
130 34 64 106 159 218
140 39 71 115 170 231
150 45 78 124 180 243
160 50 85 133 190 255
170 55 92 141 200 267
180 60 98 149 210 278
190 65 105 156 219 288
200 70 111 164 228 298
210 74 117 171 236 308
220 79 123 178 245 318
230 84 128 185 253 327
240 88 134 192 261 336
250 93 140 199 268 345
260 97 145 205 276 353
270 102 150 212 283 361
280 106 155 218 290 369
290 110 161 224 297 377
300 114 166 230 304 385
310 118 171 235 311 392

How Does Age Affect Machine Reverse Fly Strength?

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

Age Beginner Novice Intermediate Advanced Elite
15 43 76 120 174 236
20 49 87 137 200 270
25 50 89 141 205 277
30 50 89 141 205 277
35 50 89 141 205 277
40 50 89 141 205 277
45 48 84 134 194 263
50 45 79 125 182 247
55 41 73 116 169 228
60 38 67 106 154 208
65 34 60 96 139 188
70 31 54 86 125 169
75 27 48 77 112 151
80 25 43 69 100 135
85 22 39 62 89 121
90 20 35 55 81 109

What Do Machine Reverse Fly Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the movement path and resistance curve on the Machine 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 Machine 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 Machine 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 Machine 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 Machine 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 Machine Reverse Fly

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

Beginner → Novice Building Your Foundation
  • Train the Machine 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 Machine 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 Machine 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 Machine 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 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.

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.

Where Do These Machine Reverse Fly Standards Come From?

These Machine 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 Machine Reverse Fly Good for Your Weight?

Strength standards help you objectively measure your Machine 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 Machine 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" Machine 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 Machine 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.

Related Exercise Standards

Related Calculators

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