Dumbbell Lateral Raise vs Machine Reverse Fly Strength Standards
Compare your dumbbell lateral raise and machine reverse fly against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a bilateral dumbbell lateral raise with a stable upright torso, consistent elbow angle, both upper arms reaching at least shoulder height, and a controlled lowering phase and a strict dedicated reverse-fly-machine set with stable chest support, symmetrical full range, and controlled return. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Lateral Raise vs Machine Reverse Fly Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell lateral raise and machine reverse fly to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your dumbbell lateral raise and machine reverse fly.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Dumbbell Lateral Raise / Machine Reverse Fly, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Dumbbell Lateral Raise vs Machine Reverse Fly Standards
How to read the table: The first number is Dumbbell Lateral Raise; the second is Machine Reverse Fly. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 11 / 22 lb 5 / 10 kg | 18 / 36 lb 8.2 / 16.3 kg | 28 / 56 lb 12.7 / 25.4 kg | 40 / 78 lb 18.1 / 35.4 kg |
| 130 lb 59 kg | 12 / 23 lb 5.4 / 10.4 kg | 19 / 38 lb 8.6 / 17.2 kg | 30 / 59 lb 13.6 / 26.8 kg | 43 / 82 lb 19.5 / 37.2 kg |
| 140 lb 63.5 kg | 12 / 24 lb 5.4 / 10.9 kg | 20 / 40 lb 9.1 / 18.1 kg | 31 / 62 lb 14.1 / 28.1 kg | 45 / 86 lb 20.4 / 39 kg |
| 150 lb 68 kg | 13 / 26 lb 5.9 / 11.8 kg | 21 / 42 lb 9.5 / 19.1 kg | 32 / 65 lb 14.5 / 29.5 kg | 47 / 91 lb 21.3 / 41.3 kg |
| 160 lb 72.6 kg | 13 / 27 lb 5.9 / 12.2 kg | 22 / 44 lb 10 / 20 kg | 34 / 68 lb 15.4 / 30.8 kg | 49 / 95 lb 22.2 / 43.1 kg |
| 170 lb 77.1 kg | 14 / 28 lb 6.4 / 12.7 kg | 23 / 45 lb 10.4 / 20.4 kg | 35 / 71 lb 15.9 / 32.2 kg | 51 / 98 lb 23.1 / 44.5 kg |
| 180 lb 81.6 kg | 14 / 29 lb 6.4 / 13.2 kg | 24 / 47 lb 10.9 / 21.3 kg | 37 / 73 lb 16.8 / 33.1 kg | 53 / 102 lb 24 / 46.3 kg |
| 190 lb 86.2 kg | 15 / 30 lb 6.8 / 13.6 kg | 25 / 49 lb 11.3 / 22.2 kg | 38 / 76 lb 17.2 / 34.5 kg | 55 / 106 lb 24.9 / 48.1 kg |
| 200 lb 90.7 kg | 16 / 31 lb 7.3 / 14.1 kg | 26 / 51 lb 11.8 / 23.1 kg | 39 / 79 lb 17.7 / 35.8 kg | 57 / 110 lb 25.9 / 49.9 kg |
| 210 lb 95.3 kg | 16 / 32 lb 7.3 / 14.5 kg | 27 / 52 lb 12.2 / 23.6 kg | 41 / 81 lb 18.6 / 36.7 kg | 59 / 113 lb 26.8 / 51.3 kg |
| 220 lb 99.8 kg | 17 / 33 lb 7.7 / 15 kg | 28 / 54 lb 12.7 / 24.5 kg | 42 / 84 lb 19.1 / 38.1 kg | 61 / 117 lb 27.7 / 53.1 kg |
| 230 lb 104.3 kg | 17 / 34 lb 7.7 / 15.4 kg | 28 / 56 lb 12.7 / 25.4 kg | 43 / 86 lb 19.5 / 39 kg | 62 / 120 lb 28.1 / 54.4 kg |
| 240 lb 108.9 kg | 18 / 35 lb 8.2 / 15.9 kg | 29 / 57 lb 13.2 / 25.9 kg | 44 / 89 lb 20 / 40.4 kg | 64 / 124 lb 29 / 56.2 kg |
| 250 lb 113.4 kg | 18 / 36 lb 8.2 / 16.3 kg | 30 / 59 lb 13.6 / 26.8 kg | 46 / 91 lb 20.9 / 41.3 kg | 66 / 127 lb 29.9 / 57.6 kg |
| 260 lb 117.9 kg | 18 / 37 lb 8.2 / 16.8 kg | 31 / 60 lb 14.1 / 27.2 kg | 47 / 94 lb 21.3 / 42.6 kg | 68 / 131 lb 30.8 / 59.4 kg |
| 270 lb 122.5 kg | 19 / 38 lb 8.6 / 17.2 kg | 32 / 62 lb 14.5 / 28.1 kg | 48 / 96 lb 21.8 / 43.5 kg | 70 / 134 lb 31.8 / 60.8 kg |
| 280 lb 127 kg | 19 / 39 lb 8.6 / 17.7 kg | 32 / 63 lb 14.5 / 28.6 kg | 49 / 98 lb 22.2 / 44.5 kg | 71 / 137 lb 32.2 / 62.1 kg |
| 290 lb 131.5 kg | 20 / 40 lb 9.1 / 18.1 kg | 33 / 65 lb 15 / 29.5 kg | 50 / 101 lb 22.7 / 45.8 kg | 73 / 141 lb 33.1 / 64 kg |
| 300 lb 136.1 kg | 20 / 41 lb 9.1 / 18.6 kg | 34 / 66 lb 15.4 / 29.9 kg | 52 / 103 lb 23.6 / 46.7 kg | 75 / 144 lb 34 / 65.3 kg |
Women’s Dumbbell Lateral Raise vs Machine Reverse Fly Standards
How to read the table: The first number is Dumbbell Lateral Raise; the second is Machine Reverse Fly. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 7 / 9 lb 3.2 / 4.1 kg | 11 / 16 lb 5 / 7.3 kg | 18 / 27 lb 8.2 / 12.2 kg | 25 / 39 lb 11.3 / 17.7 kg |
| 110 lb 49.9 kg | 7 / 10 lb 3.2 / 4.5 kg | 12 / 17 lb 5.4 / 7.7 kg | 19 / 29 lb 8.6 / 13.2 kg | 27 / 41 lb 12.2 / 18.6 kg |
| 120 lb 54.4 kg | 8 / 10 lb 3.6 / 4.5 kg | 13 / 18 lb 5.9 / 8.2 kg | 20 / 31 lb 9.1 / 14.1 kg | 28 / 44 lb 12.7 / 20 kg |
| 130 lb 59 kg | 8 / 11 lb 3.6 / 5 kg | 14 / 19 lb 6.4 / 8.6 kg | 21 / 33 lb 9.5 / 15 kg | 30 / 46 lb 13.6 / 20.9 kg |
| 140 lb 63.5 kg | 9 / 11 lb 4.1 / 5 kg | 14 / 20 lb 6.4 / 9.1 kg | 22 / 34 lb 10 / 15.4 kg | 32 / 49 lb 14.5 / 22.2 kg |
| 150 lb 68 kg | 9 / 12 lb 4.1 / 5.4 kg | 15 / 21 lb 6.8 / 9.5 kg | 23 / 36 lb 10.4 / 16.3 kg | 33 / 51 lb 15 / 23.1 kg |
| 160 lb 72.6 kg | 9 / 13 lb 4.1 / 5.9 kg | 16 / 22 lb 7.3 / 10 kg | 24 / 38 lb 10.9 / 17.2 kg | 34 / 53 lb 15.4 / 24 kg |
| 170 lb 77.1 kg | 10 / 13 lb 4.5 / 5.9 kg | 16 / 23 lb 7.3 / 10.4 kg | 25 / 39 lb 11.3 / 17.7 kg | 36 / 55 lb 16.3 / 24.9 kg |
| 180 lb 81.6 kg | 10 / 14 lb 4.5 / 6.4 kg | 17 / 24 lb 7.7 / 10.9 kg | 26 / 41 lb 11.8 / 18.6 kg | 37 / 58 lb 16.8 / 26.3 kg |
| 190 lb 86.2 kg | 11 / 14 lb 5 / 6.4 kg | 18 / 25 lb 8.2 / 11.3 kg | 27 / 42 lb 12.2 / 19.1 kg | 39 / 60 lb 17.7 / 27.2 kg |
| 200 lb 90.7 kg | 11 / 15 lb 5 / 6.8 kg | 18 / 25 lb 8.2 / 11.3 kg | 28 / 44 lb 12.7 / 20 kg | 40 / 62 lb 18.1 / 28.1 kg |
| 210 lb 95.3 kg | 11 / 15 lb 5 / 6.8 kg | 19 / 26 lb 8.6 / 11.8 kg | 29 / 45 lb 13.2 / 20.4 kg | 41 / 64 lb 18.6 / 29 kg |
| 220 lb 99.8 kg | 12 / 15 lb 5.4 / 6.8 kg | 19 / 27 lb 8.6 / 12.2 kg | 30 / 46 lb 13.6 / 20.9 kg | 43 / 66 lb 19.5 / 29.9 kg |
| 230 lb 104.3 kg | 12 / 16 lb 5.4 / 7.3 kg | 20 / 28 lb 9.1 / 12.7 kg | 31 / 48 lb 14.1 / 21.8 kg | 44 / 68 lb 20 / 30.8 kg |
| 240 lb 108.9 kg | 12 / 16 lb 5.4 / 7.3 kg | 21 / 29 lb 9.5 / 13.2 kg | 31 / 49 lb 14.1 / 22.2 kg | 45 / 70 lb 20.4 / 31.8 kg |
How Your Dumbbell Lateral Raise vs Machine Reverse Fly Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the dumbbell lateral raise strength level
The standards use the sex-specific bilateral dumbbell lateral raise thresholds from the individual tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The calculator first treats the set as two matched dumbbells, while the target rises more slowly than bodyweight.
3. Find the machine reverse fly strength level
The standards use the sex-specific strength levels from the individual Machine Reverse Fly tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to move more machine resistance without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the dumbbell lateral raise | Use two-dumbbell load and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the machine reverse fly | Adjust machine reverse fly targets to exact bodyweight with the two-thirds rule while preserving bilateral machine resistance. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Dumbbell Lateral Raise and Machine Reverse Fly Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the machine reverse fly standard is higher; below zero means the dumbbell lateral raise standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
17.3 → 31.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the machine reverse fly standard minus the dumbbell lateral raise standard. A plus sign means the machine reverse fly standard is higher. A minus sign means the dumbbell lateral raise standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +11 lb +5 kg | +18 lb +8.1 kg | +28 lb +12.7 kg | +38 lb +17.3 kg |
| 130 lb 59 kg | +11 lb +5 kg | +19 lb +8.6 kg | +29 lb +13.2 kg | +39 lb +17.7 kg |
| 140 lb 63.5 kg | +12 lb +5.5 kg | +20 lb +9 kg | +31 lb +14 kg | +41 lb +18.6 kg |
| 150 lb 68 kg | +13 lb +5.9 kg | +21 lb +9.6 kg | +33 lb +15 kg | +44 lb +20 kg |
| 160 lb 72.6 kg | +14 lb +6.3 kg | +22 lb +10 kg | +34 lb +15.4 kg | +46 lb +20.9 kg |
| 170 lb 77.1 kg | +14 lb +6.3 kg | +22 lb +10 kg | +36 lb +16.3 kg | +47 lb +21.4 kg |
| 180 lb 81.6 kg | +15 lb +6.8 kg | +23 lb +10.4 kg | +36 lb +16.3 kg | +49 lb +22.3 kg |
| 190 lb 86.2 kg | +15 lb +6.8 kg | +24 lb +10.9 kg | +38 lb +17.3 kg | +51 lb +23.2 kg |
| 200 lb 90.7 kg | +15 lb +6.8 kg | +25 lb +11.3 kg | +40 lb +18.1 kg | +53 lb +24 kg |
| 210 lb 95.3 kg | +16 lb +7.2 kg | +25 lb +11.4 kg | +40 lb +18.1 kg | +54 lb +24.5 kg |
| 220 lb 99.8 kg | +16 lb +7.3 kg | +26 lb +11.8 kg | +42 lb +19 kg | +56 lb +25.4 kg |
| 230 lb 104.3 kg | +17 lb +7.7 kg | +28 lb +12.7 kg | +43 lb +19.5 kg | +58 lb +26.3 kg |
| 240 lb 108.9 kg | +17 lb +7.7 kg | +28 lb +12.7 kg | +45 lb +20.4 kg | +60 lb +27.2 kg |
| 250 lb 113.4 kg | +18 lb +8.1 kg | +29 lb +13.2 kg | +45 lb +20.4 kg | +61 lb +27.7 kg |
| 260 lb 117.9 kg | +19 lb +8.6 kg | +29 lb +13.1 kg | +47 lb +21.3 kg | +63 lb +28.6 kg |
| 270 lb 122.5 kg | +19 lb +8.6 kg | +30 lb +13.6 kg | +48 lb +21.7 kg | +64 lb +29 kg |
| 280 lb 127 kg | +20 lb +9.1 kg | +31 lb +14.1 kg | +49 lb +22.3 kg | +66 lb +29.9 kg |
| 290 lb 131.5 kg | +20 lb +9 kg | +32 lb +14.5 kg | +51 lb +23.1 kg | +68 lb +30.9 kg |
| 300 lb 136.1 kg | +21 lb +9.5 kg | +32 lb +14.5 kg | +51 lb +23.1 kg | +69 lb +31.3 kg |
How Women’s Dumbbell Lateral Raise and Machine Reverse Fly Standards Differ
What the women’s data shows:
The dumbbell lateral raise and machine reverse fly standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 170 lb, 190 lb, and 220 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
6.4 → 11.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the machine reverse fly standard minus the dumbbell lateral raise standard. A plus sign means the machine reverse fly standard is higher. A minus sign means the dumbbell lateral raise standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +2 lb +0.9 kg | +5 lb +2.3 kg | +9 lb +4 kg | +14 lb +6.4 kg |
| 110 lb 49.9 kg | +3 lb +1.3 kg | +5 lb +2.3 kg | +10 lb +4.6 kg | +14 lb +6.4 kg |
| 120 lb 54.4 kg | +2 lb +0.9 kg | +5 lb +2.3 kg | +11 lb +5 kg | +16 lb +7.3 kg |
| 130 lb 59 kg | +3 lb +1.4 kg | +5 lb +2.2 kg | +12 lb +5.5 kg | +16 lb +7.3 kg |
| 140 lb 63.5 kg | +2 lb +0.9 kg | +6 lb +2.7 kg | +12 lb +5.4 kg | +17 lb +7.7 kg |
| 150 lb 68 kg | +3 lb +1.3 kg | +6 lb +2.7 kg | +13 lb +5.9 kg | +18 lb +8.1 kg |
| 160 lb 72.6 kg | +4 lb +1.8 kg | +6 lb +2.7 kg | +14 lb +6.3 kg | +19 lb +8.6 kg |
| 170 lb 77.1 kg | +3 lb +1.4 kg | +7 lb +3.1 kg | +14 lb +6.4 kg | +19 lb +8.6 kg |
| 180 lb 81.6 kg | +4 lb +1.9 kg | +7 lb +3.2 kg | +15 lb +6.8 kg | +21 lb +9.5 kg |
| 190 lb 86.2 kg | +3 lb +1.4 kg | +7 lb +3.1 kg | +15 lb +6.9 kg | +21 lb +9.5 kg |
| 200 lb 90.7 kg | +4 lb +1.8 kg | +7 lb +3.1 kg | +16 lb +7.3 kg | +22 lb +10 kg |
| 210 lb 95.3 kg | +4 lb +1.8 kg | +7 lb +3.2 kg | +16 lb +7.2 kg | +23 lb +10.4 kg |
| 220 lb 99.8 kg | +3 lb +1.4 kg | +8 lb +3.6 kg | +16 lb +7.3 kg | +23 lb +10.4 kg |
| 230 lb 104.3 kg | +4 lb +1.9 kg | +8 lb +3.6 kg | +17 lb +7.7 kg | +24 lb +10.8 kg |
| 240 lb 108.9 kg | +4 lb +1.9 kg | +8 lb +3.7 kg | +18 lb +8.1 kg | +25 lb +11.4 kg |
Dumbbell Lateral Raise and Machine Reverse Fly Exercises Used by This Calculator
This calculator uses a strict bilateral dumbbell lateral raise and a strict machine reverse fly. Use strict canonical Dumbbell Lateral Raise and Machine Reverse Fly tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Raise two matched dumbbells to shoulder height without momentum
Enter the weight of one dumbbell. Keep the torso upright and elbow angle consistent, raise both upper arms symmetrically to at least shoulder height, and lower under control. Do not enter combined pair weight, cable or machine raises, upright-row or front-raise hybrids, partial reps, swing reps, shrug-driven reps, or momentum-assisted reps.
Enter bilateral machine resistance and preserve the guided fly path
Use one dedicated reverse-fly machine with stable chest support and a symmetrical controlled range. Enter selected or loaded bilateral resistance. Do not count rows, other fly variations, face pulls, shrugs, bounce, rebound, torso heave, or partial reps.
Enter one recent Dumbbell Lateral Raise result and one recent Machine Reverse Fly result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Dumbbell Lateral Raise — View the individual Dumbbell Lateral Raise standards and next strength-level target.
- Machine Reverse Fly — View the individual Machine Reverse Fly standards and next strength-level target.
- Dumbbell Reverse Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Chest Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Seated Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Chest Supported Dumbbell Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.