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Machine Reverse Fly strength standards

What is a good Machine Reverse Fly?

For a 180 lb male, an Intermediate Machine Reverse Fly is about 149 lb (0.83x bodyweight). Advanced starts around 210 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Machine Reverse Fly Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 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 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

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

Machine Reverse Fly Standards by Age

How the Machine 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 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

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

Check Your Machine 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 149 lbs (0.83x bodyweight) on the Machine 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 Machine Reverse Fly Strength Levels Mean

Beginner

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

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

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

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

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 progress with the one rep max calculator →
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

Primary Muscles Rhomboids, Trapezius, Infraspinatus, Posterior Deltoid
Equipment Reverse Fly Machine
  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

  • 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?

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

Standards data last refreshed: March 28, 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" Machine 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 Machine 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 Machine 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.