Decline Dumbbell Fly Standards

Measured in lb

Decline dumbbell fly strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our decline dumbbell fly standards are new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together. For example, if you bicep curl 20 lb dumbbells in each arm that would count as 20 lb not the total 40 lb.

♂ Male
♀ Female
Kilograms (kg)
Pounds (lb)

Male Decline Dumbbell Fly Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 5 x0.05 16 x0.14 33 x0.3 57 x0.52 85 x0.78
120 7 x0.06 18 x0.15 37 x0.31 62 x0.51 91 x0.76
130 8 x0.06 21 x0.16 40 x0.31 66 x0.51 97 x0.75
140 10 x0.07 24 x0.17 44 x0.31 71 x0.51 102 x0.73
150 12 x0.08 26 x0.17 47 x0.32 75 x0.5 107 x0.72
160 13 x0.08 28 x0.18 51 x0.32 79 x0.49 112 x0.7
170 15 x0.09 31 x0.18 54 x0.32 83 x0.49 117 x0.69
180 16 x0.09 33 x0.18 57 x0.32 87 x0.48 121 x0.67
190 18 x0.1 35 x0.19 60 x0.31 91 x0.48 126 x0.66
200 20 x0.1 38 x0.19 63 x0.31 94 x0.47 130 x0.65
210 21 x0.1 40 x0.19 66 x0.31 98 x0.46 134 x0.64
220 23 x0.1 42 x0.19 68 x0.31 101 x0.46 138 x0.63
230 24 x0.11 44 x0.19 71 x0.31 104 x0.45 142 x0.62
240 26 x0.11 46 x0.19 74 x0.31 107 x0.45 145 x0.61
250 28 x0.11 48 x0.19 76 x0.3 110 x0.44 149 x0.6
260 29 x0.11 50 x0.19 79 x0.3 113 x0.44 153 x0.59
270 31 x0.11 52 x0.19 81 x0.3 116 x0.43 156 x0.58
280 32 x0.11 54 x0.19 84 x0.3 119 x0.43 159 x0.57
290 33 x0.12 56 x0.19 86 x0.3 122 x0.42 162 x0.56
300 35 x0.12 58 x0.19 88 x0.29 125 x0.42 166 x0.55
310 36 x0.12 60 x0.19 90 x0.29 127 x0.41 169 x0.54
All 14 30 54 85 122

These male standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

Note: these dumbbell standards include the weight of the bar, normally 2 kg / 4.4 lb. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together.

lb
lb

Female Decline Dumbbell Fly Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 4 x0.05 11 x0.13 22 x0.25 37 x0.41 55 x0.61
100 5 x0.05 12 x0.12 24 x0.24 39 x0.39 57 x0.57
110 5 x0.05 13 x0.12 25 x0.23 41 x0.37 59 x0.54
120 6 x0.05 14 x0.12 26 x0.22 42 x0.35 61 x0.51
130 6 x0.05 15 x0.11 27 x0.21 44 x0.33 62 x0.48
140 7 x0.05 16 x0.11 28 x0.2 45 x0.32 64 x0.46
150 7 x0.05 16 x0.11 29 x0.2 46 x0.31 66 x0.44
160 8 x0.05 17 x0.11 30 x0.19 47 x0.3 67 x0.42
170 8 x0.05 18 x0.1 31 x0.18 48 x0.28 68 x0.4
180 9 x0.05 18 x0.1 32 x0.18 49 x0.27 69 x0.39
190 9 x0.05 19 x0.1 33 x0.17 50 x0.27 71 x0.37
200 10 x0.05 20 x0.1 34 x0.17 51 x0.26 72 x0.36
210 10 x0.05 20 x0.1 34 x0.16 52 x0.25 73 x0.35
220 11 x0.05 21 x0.09 35 x0.16 53 x0.24 74 x0.34
230 11 x0.05 21 x0.09 36 x0.16 54 x0.24 75 x0.33
240 11 x0.05 22 x0.09 36 x0.15 55 x0.23 76 x0.32
250 12 x0.05 22 x0.09 37 x0.15 56 x0.22 77 x0.31
260 12 x0.05 23 x0.09 38 x0.15 57 x0.22 78 x0.3
All 7 16 29 45 65

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

Note: these dumbbell standards include the weight of the bar, normally 2 kg / 4.4 lb. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together.

lb
lb

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What do the strength standards mean?

Beginner Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

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Exercise Comparisons

Compare decline dumbbell fly versus one of the following exercises:

Dumbbell Bench Press Dumbbell Curl Dumbbell Shoulder Press Incline Dumbbell Bench Press Dumbbell Row Dumbbell Lateral Raise Hammer Curl Dumbbell Fly Goblet Squat Dumbbell Bulgarian Split Squat Dumbbell Shrug Dumbbell Tricep Extension Dumbbell Floor Press Lying Dumbbell Tricep Extension Dumbbell Lunge Dumbbell Concentration Curl Dumbbell Squat Arnold Press Dumbbell Pullover Dumbbell Reverse Fly Dumbbell Front Raise Renegade Row Dumbbell Side Bend Dumbbell Calf Raise Dumbbell Deadlift Chest Supported Dumbbell Row Dumbbell Wrist Curl Dumbbell Z Press Dumbbell Bench Pull Dumbbell Romanian Deadlift Dumbbell Tricep Kickback Tate Press Incline Dumbbell Fly Dumbbell Upright Row Incline Dumbbell Curl Dumbbell Preacher Curl Decline Dumbbell Bench Press Close Grip Dumbbell Bench Press Incline Hammer Curl Dumbbell Incline Y Raise Seated Dumbbell Tricep Extension Seated Dumbbell Shoulder Press Dumbbell Reverse Wrist Curl Dumbbell Front Squat Dumbbell External Rotation Bent Over Dumbbell Row Seated Dumbbell Curl Zottman Curl

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