Cable Fly vs Decline Dumbbell Fly Strength Standards
Compare your cable fly and decline dumbbell fly against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total selected cable weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, use two matched handles and consistent station setup, move from the same open-chest position through matched fly arcs, and return under control. For the second exercise, begin motionless above the lower chest, palms facing, with elbows at 20° flexion (allowed 15–25°). Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Fly vs Decline Dumbbell Fly Strength Standards
Use these tables to compare the estimated one-rep max required for the cable fly and decline dumbbell fly to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Cable Fly / Decline Dumbbell Fly, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Cable Fly vs Decline Dumbbell Fly Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Cable Fly | 25 lb11.3 kg | 42 lb19.1 kg | 66 lb29.9 kg | 92 lb41.7 kg |
| Decline Dumbbell Fly | 24 lb10.9 kg | 38 lb17.2 kg | 62 lb28.1 kg | 88 lb39.9 kg | |
| 130 lb59 kg | Cable Fly | 26 lb11.8 kg | 44 lb20 kg | 69 lb31.3 kg | 97 lb44 kg |
| Decline Dumbbell Fly | 25 lb11.3 kg | 40 lb18.1 kg | 65 lb29.5 kg | 93 lb42.2 kg | |
| 140 lb63.5 kg | Cable Fly | 28 lb12.7 kg | 47 lb21.3 kg | 73 lb33.1 kg | 102 lb46.3 kg |
| Decline Dumbbell Fly | 26 lb11.8 kg | 42 lb19.1 kg | 69 lb31.3 kg | 98 lb44.5 kg | |
| 150 lb68 kg | Cable Fly | 29 lb13.2 kg | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg |
| Decline Dumbbell Fly | 27 lb12.2 kg | 44 lb20 kg | 72 lb32.7 kg | 103 lb46.7 kg | |
| 160 lb72.6 kg | Cable Fly | 30 lb13.6 kg | 51 lb23.1 kg | 79 lb35.8 kg | 111 lb50.3 kg |
| Decline Dumbbell Fly | 29 lb13.2 kg | 46 lb20.9 kg | 75 lb34 kg | 107 lb48.5 kg | |
| 170 lb77.1 kg | Cable Fly | 32 lb14.5 kg | 53 lb24 kg | 83 lb37.6 kg | 116 lb52.6 kg |
| Decline Dumbbell Fly | 30 lb13.6 kg | 48 lb21.8 kg | 78 lb35.4 kg | 111 lb50.3 kg | |
| 180 lb81.6 kg | Cable Fly | 33 lb15 kg | 55 lb24.9 kg | 86 lb39 kg | 121 lb54.9 kg |
| Decline Dumbbell Fly | 31 lb14.1 kg | 50 lb22.7 kg | 81 lb36.7 kg | 116 lb52.6 kg | |
| 190 lb86.2 kg | Cable Fly | 34 lb15.4 kg | 57 lb25.9 kg | 89 lb40.4 kg | 125 lb56.7 kg |
| Decline Dumbbell Fly | 32 lb14.5 kg | 52 lb23.6 kg | 84 lb38.1 kg | 120 lb54.4 kg | |
| 200 lb90.7 kg | Cable Fly | 35 lb15.9 kg | 59 lb26.8 kg | 92 lb41.7 kg | 129 lb58.5 kg |
| Decline Dumbbell Fly | 33 lb15 kg | 54 lb24.5 kg | 87 lb39.5 kg | 124 lb56.2 kg | |
| 210 lb95.3 kg | Cable Fly | 36 lb16.3 kg | 61 lb27.7 kg | 95 lb43.1 kg | 134 lb60.8 kg |
| Decline Dumbbell Fly | 34 lb15.4 kg | 56 lb25.4 kg | 90 lb40.8 kg | 128 lb58.1 kg | |
| 220 lb99.8 kg | Cable Fly | 37 lb16.8 kg | 63 lb28.6 kg | 98 lb44.5 kg | 138 lb62.6 kg |
| Decline Dumbbell Fly | 35 lb15.9 kg | 57 lb25.9 kg | 93 lb42.2 kg | 132 lb59.9 kg | |
| 230 lb104.3 kg | Cable Fly | 39 lb17.7 kg | 65 lb29.5 kg | 101 lb45.8 kg | 142 lb64.4 kg |
| Decline Dumbbell Fly | 36 lb16.3 kg | 59 lb26.8 kg | 95 lb43.1 kg | 136 lb61.7 kg | |
| 240 lb108.9 kg | Cable Fly | 40 lb18.1 kg | 67 lb30.4 kg | 104 lb47.2 kg | 146 lb66.2 kg |
| Decline Dumbbell Fly | 37 lb16.8 kg | 61 lb27.7 kg | 98 lb44.5 kg | 140 lb63.5 kg | |
| 250 lb113.4 kg | Cable Fly | 41 lb18.6 kg | 68 lb30.8 kg | 107 lb48.5 kg | 150 lb68 kg |
| Decline Dumbbell Fly | 38 lb17.2 kg | 62 lb28.1 kg | 101 lb45.8 kg | 144 lb65.3 kg | |
| 260 lb117.9 kg | Cable Fly | 42 lb19.1 kg | 70 lb31.8 kg | 110 lb49.9 kg | 154 lb69.9 kg |
| Decline Dumbbell Fly | 39 lb17.7 kg | 64 lb29 kg | 104 lb47.2 kg | 148 lb67.1 kg | |
| 270 lb122.5 kg | Cable Fly | 43 lb19.5 kg | 72 lb32.7 kg | 112 lb50.8 kg | 158 lb71.7 kg |
| Decline Dumbbell Fly | 40 lb18.1 kg | 66 lb29.9 kg | 106 lb48.1 kg | 152 lb68.9 kg | |
| 280 lb127 kg | Cable Fly | 44 lb20 kg | 74 lb33.6 kg | 115 lb52.2 kg | 162 lb73.5 kg |
| Decline Dumbbell Fly | 41 lb18.6 kg | 67 lb30.4 kg | 109 lb49.4 kg | 155 lb70.3 kg | |
| 290 lb131.5 kg | Cable Fly | 45 lb20.4 kg | 76 lb34.5 kg | 118 lb53.5 kg | 166 lb75.3 kg |
| Decline Dumbbell Fly | 42 lb19.1 kg | 69 lb31.3 kg | 111 lb50.3 kg | 159 lb72.1 kg | |
| 300 lb136.1 kg | Cable Fly | 46 lb20.9 kg | 77 lb34.9 kg | 121 lb54.9 kg | 169 lb76.7 kg |
| Decline Dumbbell Fly | 43 lb19.5 kg | 71 lb32.2 kg | 114 lb51.7 kg | 163 lb73.9 kg |
Women’s Cable Fly vs Decline Dumbbell Fly Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Cable Fly | 11 lb5 kg | 18 lb8.2 kg | 31 lb14.1 kg | 45 lb20.4 kg |
| Decline Dumbbell Fly | 10 lb4.5 kg | 17 lb7.7 kg | 29 lb13.2 kg | 43 lb19.5 kg | |
| 110 lb49.9 kg | Cable Fly | 11 lb5 kg | 20 lb9.1 kg | 33 lb15 kg | 48 lb21.8 kg |
| Decline Dumbbell Fly | 11 lb5 kg | 18 lb8.2 kg | 31 lb14.1 kg | 46 lb20.9 kg | |
| 120 lb54.4 kg | Cable Fly | 12 lb5.4 kg | 21 lb9.5 kg | 35 lb15.9 kg | 51 lb23.1 kg |
| Decline Dumbbell Fly | 11 lb5 kg | 19 lb8.6 kg | 33 lb15 kg | 49 lb22.2 kg | |
| 130 lb59 kg | Cable Fly | 13 lb5.9 kg | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg |
| Decline Dumbbell Fly | 12 lb5.4 kg | 20 lb9.1 kg | 35 lb15.9 kg | 52 lb23.6 kg | |
| 140 lb63.5 kg | Cable Fly | 13 lb5.9 kg | 23 lb10.4 kg | 39 lb17.7 kg | 56 lb25.4 kg |
| Decline Dumbbell Fly | 12 lb5.4 kg | 21 lb9.5 kg | 36 lb16.3 kg | 54 lb24.5 kg | |
| 150 lb68 kg | Cable Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 59 lb26.8 kg |
| Decline Dumbbell Fly | 13 lb5.9 kg | 22 lb10 kg | 38 lb17.2 kg | 57 lb25.9 kg | |
| 160 lb72.6 kg | Cable Fly | 15 lb6.8 kg | 25 lb11.3 kg | 43 lb19.5 kg | 62 lb28.1 kg |
| Decline Dumbbell Fly | 14 lb6.4 kg | 23 lb10.4 kg | 40 lb18.1 kg | 60 lb27.2 kg | |
| 170 lb77.1 kg | Cable Fly | 15 lb6.8 kg | 26 lb11.8 kg | 45 lb20.4 kg | 64 lb29 kg |
| Decline Dumbbell Fly | 14 lb6.4 kg | 24 lb10.9 kg | 41 lb18.6 kg | 62 lb28.1 kg | |
| 180 lb81.6 kg | Cable Fly | 16 lb7.3 kg | 27 lb12.2 kg | 46 lb20.9 kg | 67 lb30.4 kg |
| Decline Dumbbell Fly | 15 lb6.8 kg | 25 lb11.3 kg | 43 lb19.5 kg | 64 lb29 kg | |
| 190 lb86.2 kg | Cable Fly | 16 lb7.3 kg | 28 lb12.7 kg | 48 lb21.8 kg | 69 lb31.3 kg |
| Decline Dumbbell Fly | 15 lb6.8 kg | 26 lb11.8 kg | 44 lb20 kg | 67 lb30.4 kg | |
| 200 lb90.7 kg | Cable Fly | 17 lb7.7 kg | 29 lb13.2 kg | 50 lb22.7 kg | 71 lb32.2 kg |
| Decline Dumbbell Fly | 16 lb7.3 kg | 27 lb12.2 kg | 46 lb20.9 kg | 69 lb31.3 kg | |
| 210 lb95.3 kg | Cable Fly | 18 lb8.2 kg | 30 lb13.6 kg | 51 lb23.1 kg | 74 lb33.6 kg |
| Decline Dumbbell Fly | 16 lb7.3 kg | 28 lb12.7 kg | 48 lb21.8 kg | 71 lb32.2 kg | |
| 220 lb99.8 kg | Cable Fly | 18 lb8.2 kg | 31 lb14.1 kg | 53 lb24 kg | 76 lb34.5 kg |
| Decline Dumbbell Fly | 17 lb7.7 kg | 28 lb12.7 kg | 49 lb22.2 kg | 74 lb33.6 kg | |
| 230 lb104.3 kg | Cable Fly | 19 lb8.6 kg | 32 lb14.5 kg | 55 lb24.9 kg | 78 lb35.4 kg |
| Decline Dumbbell Fly | 17 lb7.7 kg | 29 lb13.2 kg | 51 lb23.1 kg | 76 lb34.5 kg | |
| 240 lb108.9 kg | Cable Fly | 19 lb8.6 kg | 33 lb15 kg | 56 lb25.4 kg | 81 lb36.7 kg |
| Decline Dumbbell Fly | 18 lb8.2 kg | 30 lb13.6 kg | 52 lb23.6 kg | 78 lb35.4 kg |
How Your Cable Fly vs Decline Dumbbell Fly Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
1. Estimate a one-rep max from each set
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Cable Fly and Decline Dumbbell Fly sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
2. Find the cable fly strength level
The cable fly rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the decline dumbbell fly strength level
For decline dumbbell fly, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
4. Compare the two results
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these 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 cable fly | Adjust cable fly targets with the two-thirds rule. |
| Rate the decline dumbbell fly | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Cable Fly and Decline Dumbbell Fly Standards Differ
What the men’s data shows:
The cable fly and decline dumbbell fly standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, 240 lb, 250 lb, 260 lb, 270 lb, 280 lb, 290 lb, and 300 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
Across 120–300 lb bodyweight, the Elite gap changes from 1.8 to 2.8 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Decline Dumbbell Fly standard minus the Cable Fly standard: zero means equal, above zero means the Decline Dumbbell Fly standard is higher, and below zero means the Cable Fly standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Cable Fly and Decline Dumbbell Fly Standards Differ
What the women’s data shows:
The cable fly and decline dumbbell fly standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Intermediate, Advanced, and Elite at every displayed bodyweight.
At Elite, the difference is 0.9 kg at 100 lb and 1.3 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Decline Dumbbell Fly standard minus the Cable Fly standard: zero means equal, above zero means the Decline Dumbbell Fly standard is higher, and below zero means the Cable Fly standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Cable Fly and Decline Dumbbell Fly Exercises Used by This Calculator
The calculator expects repeatable cable fly and decline dumbbell fly results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Cable Fly and Decline Dumbbell Fly tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Enter total selected cable weight
Use two matched handles and consistent station setup, move from the same open-chest position through matched fly arcs, and return under control. Do not enter per-side weight, presses, fly-press hybrids, cable rebound, slamming, partial, unilateral, machine, or dumbbell reps.
Use the Decline Dumbbell Fly setup and load convention
Set the backrest exactly 15° below horizontal and secure both lower legs in passive anchors. Keep head, shoulder blades, upper back, and glutes supported; no active leg drive or bridge. Use equal matched dumbbells. Enter one verified mass; display per and combined; score the combined pair. Begin motionless above the lower chest, palms facing, with elbows at 20° flexion (allowed 15–25°). Lower both simultaneously in a wide arc while holding the elbow angle within ±5°. Stop when each upper-arm centerline reaches the trunk plane; neither upper arm nor elbow may descend below it. Reverse without bounce and adduct to the start with dumbbells separated and no press-style elbow extension. Use 2–12 controlled reps. Chalk and wrist wraps allowed; belt, straps/hooks, assistance, forced reps, and true maximal singles prohibited.
Enter one recent Cable Fly result and one recent Decline Dumbbell Fly result
First lift: total selected cable weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Cable Fly — View the individual Cable Fly standards and next strength-level target.
- Decline Dumbbell Fly — View the individual Decline Dumbbell Fly standards and next strength-level target.
- Machine Chest Fly — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Fly — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Incline Dumbbell Fly — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Chest Press Machine — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.