How to do the Dumbbell Decline Twist Fly
Dumbbell Decline Twist Fly is a beginner single-joint isolation pushing exercise targeting the Pectorals in the Chest region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders and Triceps.
Dumbbell Decline Twist Fly demonstration · © GymiaFit
Dumbbell Decline Twist Fly at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Shoulders, Triceps
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Decline Twist Fly step by step
- 1Lie down on a decline bench with your head lower than your hips.
- 2Hold a dumbbell in each hand with your palms facing each other and your arms extended straight up over your chest.
- 3Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
- 4As you lower the dumbbells, twist your wrists so that your palms face forward at the bottom of the movement.
- 5Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles at the top.
- 6Repeat for the desired number of repetitions.
Dumbbell Decline Twist Fly — questions
What muscles does the Dumbbell Decline Twist Fly work?
The Dumbbell Decline Twist Fly primarily targets the Pectorals. It also recruits the Shoulders, Triceps as secondary movers.
What equipment do I need for the Dumbbell Decline Twist Fly?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Decline Twist Fly suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Decline Twist Fly?
Dumbbell Around Pullover, Dumbbell Decline Fly, Dumbbell Decline One Arm Fly train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Decline Twist Fly demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.