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Exercise 0307 · REF reFHapa

Dumbbell Decline Twist Fly exercise animation

Dumbbell Decline Twist Fly

Category
Chest
Equipment
Dumbbell
Target
Pectorals

Adding a wrist rotation at the top of a decline fly brings the inner chest fibers into stronger contraction than a straight fly path does, similar to how a cable crossover finishes with the hands crossing. That twist should happen at the top of the movement only — rotating throughout the whole rep just adds unnecessary shoulder strain. It's a finishing-touch variation more than a primary chest builder.

How to Do the Dumbbell Decline Twist Fly

  1. Lie down on a decline bench with your head lower than your hips.
  2. Hold a dumbbell in each hand with your palms facing each other and your arms extended straight up over your chest.
  3. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
  4. As you lower the dumbbells, twist your wrists so that your palms face forward at the bottom of the movement.
  5. Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles at the top.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Decline Twist Fly primarily targets the Pectorals, with Shoulders as the primary synergist muscle group, along with the Triceps.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have dumbbell? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Dumbbell Decline Twist Fly work?
The Dumbbell Decline Twist Fly primarily targets the pectorals, with the shoulders and triceps assisting.
What equipment do I need for the Dumbbell Decline Twist Fly?
The Dumbbell Decline Twist Fly is done with a dumbbell.
What's a good alternative to the Dumbbell Decline Twist Fly?
If you don't have access to a dumbbell, the Archer Push Up targets the same pectorals using body weight instead.