Decline Dumbbell Fly Standards (lb)

The average Decline Dumbbell Fly is 53 lb for men and 28 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Decline Dumbbell Fly strength standards are based on 30,956 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Decline Dumbbell Fly Standards (lb)

Weight

Strength Level	Weight
Beginner	13 lb
Novice	29 lb
Intermediate	53 lb
Advanced	84 lb
Elite	119 lb

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? (lb)

What is the average Decline Dumbbell Fly? The average Decline Dumbbell Fly weight for a male lifter is 53 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 13 lb (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
110	7	19	38	64	94
120	8	21	41	67	99
130	9	23	44	71	103
140	11	25	46	74	107
150	12	27	49	77	111
160	13	28	51	80	114
170	14	30	53	83	118
180	15	32	56	86	121
190	16	33	58	89	124
200	17	35	60	91	127
210	19	37	62	94	130
220	20	38	64	96	133
230	21	39	66	98	136
240	22	41	67	101	138
250	23	42	69	103	141
260	24	44	71	105	143
270	25	45	73	107	146
280	26	46	74	109	148
290	27	48	76	111	150
300	28	49	77	113	153
310	28	50	79	115	155

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	25	45	71	102
20	13	29	52	81	116
25	13	29	53	84	119
30	13	29	53	84	119
35	13	29	53	84	119
40	13	29	53	84	119
45	13	28	50	79	113
50	12	26	47	74	106
55	11	24	43	68	97
60	10	22	40	62	89
65	9	20	36	56	81
70	8	18	32	51	72
75	7	16	29	46	65
80	6	14	26	41	58
85	6	13	23	37	52
90	5	12	21	33	47

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

Female

Female Decline Dumbbell Fly Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	7 lb
Novice	16 lb
Intermediate	28 lb
Advanced	43 lb
Elite	62 lb

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? (lb)

What is the average Decline Dumbbell Fly? The average Decline Dumbbell Fly weight for a female lifter is 28 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.

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
90	5	12	23	38	54
100	6	13	24	39	56
110	6	14	25	40	57
120	7	15	26	41	59
130	7	15	27	42	60
140	8	16	28	43	61
150	8	16	29	44	62
160	8	17	29	45	63
170	9	17	30	46	64
180	9	18	31	47	65
190	9	18	31	47	66
200	10	19	32	48	67
210	10	19	32	49	68
220	10	20	33	50	68
230	11	20	33	50	69
240	11	21	34	51	70
250	11	21	34	51	71
260	11	21	35	52	71

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	14	24	37	52
20	7	15	27	42	60
25	7	16	28	44	62
30	7	16	28	44	62
35	7	16	28	44	62
40	7	16	28	44	62
45	7	15	26	41	58
50	7	14	25	39	54
55	6	13	23	36	50
60	6	12	21	32	46
65	5	11	19	29	42
70	5	10	17	26	37
75	4	9	15	24	34
80	4	8	14	21	30
85	3	7	12	19	27
90	3	6	11	17	24

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

Rate Your Lifts Against Other People

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

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Decline Dumbbell Fly strength standards

Strength Level analysed 770 qualifying results from 30,956 community lifts to produce our Decline Dumbbell Fly strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	30,956
Qualifying results	770
Male results	725
Female results	45
Data start	21 October 2020
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	7	19	38	64	94
120	8	21	41	67	99
130	9	23	44	71	103
140	11	25	46	74	107
150	12	27	49	77	111
160	13	28	51	80	114
170	14	30	53	83	118
180	15	32	56	86	121
190	16	33	58	89	124
200	17	35	60	91	127
210	19	37	62	94	130
220	20	38	64	96	133
230	21	39	66	98	136
240	22	41	67	101	138
250	23	42	69	103	141
260	24	44	71	105	143
270	25	45	73	107	146
280	26	46	74	109	148
290	27	48	76	111	150
300	28	49	77	113	153
310	28	50	79	115	155

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	25	45	71	102
20	13	29	52	81	116
25	13	29	53	84	119
30	13	29	53	84	119
35	13	29	53	84	119
40	13	29	53	84	119
45	13	28	50	79	113
50	12	26	47	74	106
55	11	24	43	68	97
60	10	22	40	62	89
65	9	20	36	56	81
70	8	18	32	51	72
75	7	16	29	46	65
80	6	14	26	41	58
85	6	13	23	37	52
90	5	12	21	33	47

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
90	5	12	23	38	54
100	6	13	24	39	56
110	6	14	25	40	57
120	7	15	26	41	59
130	7	15	27	42	60
140	8	16	28	43	61
150	8	16	29	44	62
160	8	17	29	45	63
170	9	17	30	46	64
180	9	18	31	47	65
190	9	18	31	47	66
200	10	19	32	48	67
210	10	19	32	49	68
220	10	20	33	50	68
230	11	20	33	50	69
240	11	21	34	51	70
250	11	21	34	51	71
260	11	21	35	52	71

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	14	24	37	52
20	7	15	27	42	60
25	7	16	28	44	62
30	7	16	28	44	62
35	7	16	28	44	62
40	7	16	28	44	62
45	7	15	26	41	58
50	7	14	25	39	54
55	6	13	23	36	50
60	6	12	21	32	46
65	5	11	19	29	42
70	5	10	17	26	37
75	4	9	15	24	34
80	4	8	14	21	30
85	3	7	12	19	27
90	3	6	11	17	24

BW	Beg.	Nov.	Int.	Adv.	Elite
110	7	19	38	64	94
120	8	21	41	67	99
130	9	23	44	71	103
140	11	25	46	74	107
150	12	27	49	77	111
160	13	28	51	80	114
170	14	30	53	83	118
180	15	32	56	86	121
190	16	33	58	89	124
200	17	35	60	91	127
210	19	37	62	94	130
220	20	38	64	96	133
230	21	39	66	98	136
240	22	41	67	101	138
250	23	42	69	103	141
260	24	44	71	105	143
270	25	45	73	107	146
280	26	46	74	109	148
290	27	48	76	111	150
300	28	49	77	113	153
310	28	50	79	115	155

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	25	45	71	102
20	13	29	52	81	116
25	13	29	53	84	119
30	13	29	53	84	119
35	13	29	53	84	119
40	13	29	53	84	119
45	13	28	50	79	113
50	12	26	47	74	106
55	11	24	43	68	97
60	10	22	40	62	89
65	9	20	36	56	81
70	8	18	32	51	72
75	7	16	29	46	65
80	6	14	26	41	58
85	6	13	23	37	52
90	5	12	21	33	47

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
90	5	12	23	38	54
100	6	13	24	39	56
110	6	14	25	40	57
120	7	15	26	41	59
130	7	15	27	42	60
140	8	16	28	43	61
150	8	16	29	44	62
160	8	17	29	45	63
170	9	17	30	46	64
180	9	18	31	47	65
190	9	18	31	47	66
200	10	19	32	48	67
210	10	19	32	49	68
220	10	20	33	50	68
230	11	20	33	50	69
240	11	21	34	51	70
250	11	21	34	51	71
260	11	21	35	52	71

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	14	24	37	52
20	7	15	27	42	60
25	7	16	28	44	62
30	7	16	28	44	62
35	7	16	28	44	62
40	7	16	28	44	62
45	7	15	26	41	58
50	7	14	25	39	54
55	6	13	23	36	50
60	6	12	21	32	46
65	5	11	19	29	42
70	5	10	17	26	37
75	4	9	15	24	34
80	4	8	14	21	30
85	3	7	12	19	27
90	3	6	11	17	24

Decline Dumbbell Fly Standards (lb)

Male

Male Decline Dumbbell Fly Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Decline Dumbbell Fly Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Decline Dumbbell Fly strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	7	19	38	64	94
120	8	21	41	67	99
130	9	23	44	71	103
140	11	25	46	74	107
150	12	27	49	77	111
160	13	28	51	80	114
170	14	30	53	83	118
180	15	32	56	86	121
190	16	33	58	89	124
200	17	35	60	91	127
210	19	37	62	94	130
220	20	38	64	96	133
230	21	39	66	98	136
240	22	41	67	101	138
250	23	42	69	103	141
260	24	44	71	105	143
270	25	45	73	107	146
280	26	46	74	109	148
290	27	48	76	111	150
300	28	49	77	113	153
310	28	50	79	115	155

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	25	45	71	102
20	13	29	52	81	116
25	13	29	53	84	119
30	13	29	53	84	119
35	13	29	53	84	119
40	13	29	53	84	119
45	13	28	50	79	113
50	12	26	47	74	106
55	11	24	43	68	97
60	10	22	40	62	89
65	9	20	36	56	81
70	8	18	32	51	72
75	7	16	29	46	65
80	6	14	26	41	58
85	6	13	23	37	52
90	5	12	21	33	47

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
90	5	12	23	38	54
100	6	13	24	39	56
110	6	14	25	40	57
120	7	15	26	41	59
130	7	15	27	42	60
140	8	16	28	43	61
150	8	16	29	44	62
160	8	17	29	45	63
170	9	17	30	46	64
180	9	18	31	47	65
190	9	18	31	47	66
200	10	19	32	48	67
210	10	19	32	49	68
220	10	20	33	50	68
230	11	20	33	50	69
240	11	21	34	51	70
250	11	21	34	51	71
260	11	21	35	52	71

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	14	24	37	52
20	7	15	27	42	60
25	7	16	28	44	62
30	7	16	28	44	62
35	7	16	28	44	62
40	7	16	28	44	62
45	7	15	26	41	58
50	7	14	25	39	54
55	6	13	23	36	50
60	6	12	21	32	46
65	5	11	19	29	42
70	5	10	17	26	37
75	4	9	15	24	34
80	4	8	14	21	30
85	3	7	12	19	27
90	3	6	11	17	24