Decline Dumbbell Fly Standards

Measured in kg

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

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Decline Dumbbell Fly standards are based on 30,956 lifts by Strength Level users

Male
Female

Male

Male Decline Dumbbell Fly Standards (kg)

Weight

Strength Level	Weight
Beginner	6 kg
Novice	13 kg
Intermediate	24 kg
Advanced	38 kg
Elite	54 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.15x
Intermediate	0.30x
Advanced	0.50x
Elite	0.70x

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

What is the average Decline Dumbbell Fly? The average Decline Dumbbell Fly weight for a male lifter is 24 kg (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 6 kg (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	3	9	17	29	43
55	4	10	19	31	45
60	4	11	20	32	47
65	5	12	21	34	49
70	6	12	23	36	51
75	6	13	24	37	53
80	7	14	25	39	54
85	7	15	26	40	56
90	8	16	27	41	58
95	8	17	28	42	59
100	9	17	29	44	60
105	9	18	30	45	62
110	10	19	31	46	63
115	10	19	32	47	64
120	11	20	33	48	66
125	11	21	33	49	67
130	12	21	34	50	68
135	12	22	35	51	69
140	13	23	36	52	70

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	11	20	32	46
20	6	13	23	37	53
25	6	13	24	38	54
30	6	13	24	38	54
35	6	13	24	38	54
40	6	13	24	38	54
45	6	13	23	36	51
50	5	12	21	34	48
55	5	11	20	31	44
60	4	10	18	28	40
65	4	9	16	26	37
70	4	8	15	23	33
75	3	7	13	21	29
80	3	7	12	18	26
85	3	6	11	17	24
90	2	5	9	15	21

How many sets and reps of Decline Dumbbell Fly should I do?

These are the most popular Decline Dumbbell Fly workouts done by male lifters:

3x12 23%

3x10 20%

3x15 9%

4x12 8%

4x15 7%

4x10 6%

3x8 3%

2x10 3%

4x8 3%

2x12 2%

Rank	Sets	Reps	Percent	Workouts
1	3	12	23%	42
2	3	10	20%	37
3	3	15	9%	17
4	4	12	8%	14
5	4	15	7%	12
6	4	10	6%	10
7	3	8	3%	6
7	2	10	3%	6
9	4	8	3%	5
10	2	12	2%	4

Calculate Your Strength Level

Female

Female Decline Dumbbell Fly Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	3 kg
Novice	7 kg
Intermediate	13 kg
Advanced	20 kg
Elite	28 kg

Bodyweight Ratio

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? (kg)

What is the average Decline Dumbbell Fly? The average Decline Dumbbell Fly weight for a female lifter is 13 kg (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 3 kg (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	6	10	17	24
45	3	6	11	18	25
50	3	6	12	18	26
55	3	7	12	19	27
60	3	7	12	19	27
65	3	7	13	20	28
70	4	8	13	20	28
75	4	8	13	21	29
80	4	8	14	21	29
85	4	8	14	21	30
90	4	9	14	22	30
95	5	9	15	22	31
100	5	9	15	22	31
105	5	9	15	23	31
110	5	9	15	23	32
115	5	10	16	23	32
120	5	10	16	24	32

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	11	17	24
20	3	7	12	19	27
25	3	7	13	20	28
30	3	7	13	20	28
35	3	7	13	20	28
40	3	7	13	20	28
45	3	7	12	19	26
50	3	6	11	17	25
55	3	6	10	16	23
60	3	5	9	15	21
65	2	5	9	13	19
70	2	4	8	12	17
75	2	4	7	11	15
80	2	4	6	10	14
85	1	3	6	9	12
90	1	3	5	8	11

How many sets and reps of Decline Dumbbell Fly should I do?

These are the most popular Decline Dumbbell Fly workouts done by female lifters:

3x10 27%

4x10 27%

4x12 20%

3x12 7%

2x13 7%

2x12 7%

2x10 7%

Rank	Sets	Reps	Percent	Workouts
1	3	10	27%	4
1	4	10	27%	4
3	4	12	20%	3
4	3	12	7%	1
4	2	13	7%	1
4	2	12	7%	1
4	2	10	7%	1

Calculate Your Strength Level

Create Standards

Would you like to see a table for your bodyweight and age? Create your own standards.

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The Strength Level Calculator can show your exact level of strength at any bodyweight.

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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.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	3	9	17	29	43
55	4	10	19	31	45
60	4	11	20	32	47
65	5	12	21	34	49
70	6	12	23	36	51
75	6	13	24	37	53
80	7	14	25	39	54
85	7	15	26	40	56
90	8	16	27	41	58
95	8	17	28	42	59
100	9	17	29	44	60
105	9	18	30	45	62
110	10	19	31	46	63
115	10	19	32	47	64
120	11	20	33	48	66
125	11	21	33	49	67
130	12	21	34	50	68
135	12	22	35	51	69
140	13	23	36	52	70

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	11	20	32	46
20	6	13	23	37	53
25	6	13	24	38	54
30	6	13	24	38	54
35	6	13	24	38	54
40	6	13	24	38	54
45	6	13	23	36	51
50	5	12	21	34	48
55	5	11	20	31	44
60	4	10	18	28	40
65	4	9	16	26	37
70	4	8	15	23	33
75	3	7	13	21	29
80	3	7	12	18	26
85	3	6	11	17	24
90	2	5	9	15	21

Rank	Sets	Reps	Percent	Workouts
1	3	12	23%	42
2	3	10	20%	37
3	3	15	9%	17
4	4	12	8%	14
5	4	15	7%	12
6	4	10	6%	10
7	3	8	3%	6
7	2	10	3%	6
9	4	8	3%	5
10	2	12	2%	4

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	6	10	17	24
45	3	6	11	18	25
50	3	6	12	18	26
55	3	7	12	19	27
60	3	7	12	19	27
65	3	7	13	20	28
70	4	8	13	20	28
75	4	8	13	21	29
80	4	8	14	21	29
85	4	8	14	21	30
90	4	9	14	22	30
95	5	9	15	22	31
100	5	9	15	22	31
105	5	9	15	23	31
110	5	9	15	23	32
115	5	10	16	23	32
120	5	10	16	24	32

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	11	17	24
20	3	7	12	19	27
25	3	7	13	20	28
30	3	7	13	20	28
35	3	7	13	20	28
40	3	7	13	20	28
45	3	7	12	19	26
50	3	6	11	17	25
55	3	6	10	16	23
60	3	5	9	15	21
65	2	5	9	13	19
70	2	4	8	12	17
75	2	4	7	11	15
80	2	4	6	10	14
85	1	3	6	9	12
90	1	3	5	8	11

BW	Beg.	Nov.	Int.	Adv.	Elite
50	3	9	17	29	43
55	4	10	19	31	45
60	4	11	20	32	47
65	5	12	21	34	49
70	6	12	23	36	51
75	6	13	24	37	53
80	7	14	25	39	54
85	7	15	26	40	56
90	8	16	27	41	58
95	8	17	28	42	59
100	9	17	29	44	60
105	9	18	30	45	62
110	10	19	31	46	63
115	10	19	32	47	64
120	11	20	33	48	66
125	11	21	33	49	67
130	12	21	34	50	68
135	12	22	35	51	69
140	13	23	36	52	70

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	11	20	32	46
20	6	13	23	37	53
25	6	13	24	38	54
30	6	13	24	38	54
35	6	13	24	38	54
40	6	13	24	38	54
45	6	13	23	36	51
50	5	12	21	34	48
55	5	11	20	31	44
60	4	10	18	28	40
65	4	9	16	26	37
70	4	8	15	23	33
75	3	7	13	21	29
80	3	7	12	18	26
85	3	6	11	17	24
90	2	5	9	15	21

Rank	Sets	Reps	Percent	Workouts
1	3	12	23%	42
2	3	10	20%	37
3	3	15	9%	17
4	4	12	8%	14
5	4	15	7%	12
6	4	10	6%	10
7	3	8	3%	6
7	2	10	3%	6
9	4	8	3%	5
10	2	12	2%	4

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	6	10	17	24
45	3	6	11	18	25
50	3	6	12	18	26
55	3	7	12	19	27
60	3	7	12	19	27
65	3	7	13	20	28
70	4	8	13	20	28
75	4	8	13	21	29
80	4	8	14	21	29
85	4	8	14	21	30
90	4	9	14	22	30
95	5	9	15	22	31
100	5	9	15	22	31
105	5	9	15	23	31
110	5	9	15	23	32
115	5	10	16	23	32
120	5	10	16	24	32

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	11	17	24
20	3	7	12	19	27
25	3	7	13	20	28
30	3	7	13	20	28
35	3	7	13	20	28
40	3	7	13	20	28
45	3	7	12	19	26
50	3	6	11	17	25
55	3	6	10	16	23
60	3	5	9	15	21
65	2	5	9	13	19
70	2	4	8	12	17
75	2	4	7	11	15
80	2	4	6	10	14
85	1	3	6	9	12
90	1	3	5	8	11

Decline Dumbbell Fly Standards

Measured in kg

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

Male

Male Decline Dumbbell Fly Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Decline Dumbbell Fly should I do?

Calculate Your Strength Level

Female

Female Decline Dumbbell Fly Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Decline Dumbbell Fly should I do?

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	3	9	17	29	43
55	4	10	19	31	45
60	4	11	20	32	47
65	5	12	21	34	49
70	6	12	23	36	51
75	6	13	24	37	53
80	7	14	25	39	54
85	7	15	26	40	56
90	8	16	27	41	58
95	8	17	28	42	59
100	9	17	29	44	60
105	9	18	30	45	62
110	10	19	31	46	63
115	10	19	32	47	64
120	11	20	33	48	66
125	11	21	33	49	67
130	12	21	34	50	68
135	12	22	35	51	69
140	13	23	36	52	70

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	11	20	32	46
20	6	13	23	37	53
25	6	13	24	38	54
30	6	13	24	38	54
35	6	13	24	38	54
40	6	13	24	38	54
45	6	13	23	36	51
50	5	12	21	34	48
55	5	11	20	31	44
60	4	10	18	28	40
65	4	9	16	26	37
70	4	8	15	23	33
75	3	7	13	21	29
80	3	7	12	18	26
85	3	6	11	17	24
90	2	5	9	15	21

Rank	Sets	Reps	Percent	Workouts
1	3	12	23%	42
2	3	10	20%	37
3	3	15	9%	17
4	4	12	8%	14
5	4	15	7%	12
6	4	10	6%	10
7	3	8	3%	6
7	2	10	3%	6
9	4	8	3%	5
10	2	12	2%	4

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	6	10	17	24
45	3	6	11	18	25
50	3	6	12	18	26
55	3	7	12	19	27
60	3	7	12	19	27
65	3	7	13	20	28
70	4	8	13	20	28
75	4	8	13	21	29
80	4	8	14	21	29
85	4	8	14	21	30
90	4	9	14	22	30
95	5	9	15	22	31
100	5	9	15	22	31
105	5	9	15	23	31
110	5	9	15	23	32
115	5	10	16	23	32
120	5	10	16	24	32

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	11	17	24
20	3	7	12	19	27
25	3	7	13	20	28
30	3	7	13	20	28
35	3	7	13	20	28
40	3	7	13	20	28
45	3	7	12	19	26
50	3	6	11	17	25
55	3	6	10	16	23
60	3	5	9	15	21
65	2	5	9	13	19
70	2	4	8	12	17
75	2	4	7	11	15
80	2	4	6	10	14
85	1	3	6	9	12
90	1	3	5	8	11