Decline Dumbbell Fly

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.

Newly added! Our decline dumbbell fly standards will improve as we collect data from Strength Level users
Decline Dumbbell Fly

Male Decline Dumbbell Fly Standards (lb)

Entire Community

Strength Level Weight
Beginner 14 lb
Novice 30 lb
Intermediate 54 lb
Advanced 85 lb
Elite 122 lb
Strength Level Bodyweight Ratio
Beginner 0.10x
Novice 0.20x
Intermediate 0.30x
Advanced 0.50x
Elite 0.70x

How much should I be able to Decline Dumbbell Fly? (lb)

What is the average Decline Dumbbell Fly? The average Decline Dumbbell Fly weight for a male lifter is 54 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Decline Dumbbell Fly? Male beginners should aim to lift 14 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
110 5 16 33 57 85
120 7 18 37 62 91
130 8 21 40 66 97
140 10 24 44 71 102
150 12 26 47 75 107
160 13 28 51 79 112
170 15 31 54 83 117
180 16 33 57 87 121
190 18 35 60 91 126
200 20 38 63 94 130
210 21 40 66 98 134
220 23 42 68 101 138
230 24 44 71 104 142
240 26 46 74 107 145
250 28 48 76 110 149
260 29 50 79 113 153
270 31 52 81 116 156
280 32 54 84 119 159
290 33 56 86 122 162
300 35 58 88 125 166
310 36 60 90 127 169
Age Beg. Nov. Int. Adv. Elite
15 12 26 46 73 103
20 14 30 53 83 118
25 14 30 54 85 122
30 14 30 54 85 122
35 14 30 54 85 122
40 14 30 54 85 122
45 13 29 52 81 115
50 12 27 48 76 108
55 11 25 45 70 100
60 10 23 41 64 91
65 9 21 37 58 83
70 8 19 33 52 74
75 8 17 30 47 66
80 7 15 27 42 59
85 6 13 24 37 53
90 5 12 21 34 48

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lb
lb
years old

Female Decline Dumbbell Fly Standards (lb)

Entire Community

Strength Level Weight
Beginner 7 lb
Novice 16 lb
Intermediate 29 lb
Advanced 45 lb
Elite 65 lb
Strength Level Bodyweight Ratio
Beginner 0.05x
Novice 0.10x
Intermediate 0.20x
Advanced 0.30x
Elite 0.45x

How much should I be able to Decline Dumbbell Fly? (lb)

What is the average Decline Dumbbell Fly? The average Decline Dumbbell Fly weight for a female lifter is 29 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Decline Dumbbell Fly? Female beginners should aim to lift 7 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 4 11 22 37 55
100 5 12 24 39 57
110 5 13 25 41 59
120 6 14 26 42 61
130 6 15 27 44 62
140 7 16 28 45 64
150 7 16 29 46 66
160 8 17 30 47 67
170 8 18 31 48 68
180 9 18 32 49 69
190 9 19 33 50 71
200 10 20 34 51 72
210 10 20 34 52 73
220 11 21 35 53 74
230 11 21 36 54 75
240 11 22 36 55 76
250 12 22 37 56 77
260 12 23 38 57 78
Age Beg. Nov. Int. Adv. Elite
15 6 13 24 39 55
20 7 15 28 44 63
25 7 16 29 45 65
30 7 16 29 45 65
35 7 16 29 45 65
40 7 16 29 45 65
45 7 15 27 43 62
50 6 14 25 40 58
55 6 13 24 37 53
60 5 12 21 34 49
65 5 11 19 31 44
70 4 10 17 28 40
75 4 9 16 25 35
80 3 8 14 22 32
85 3 7 12 20 28
90 3 6 11 18 26

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lb
lb
years old

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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.