TETSUDumbbell Decline Twist Fly
The Dumbbell Decline Twist Fly is a dumbbell exercise for the chest that primarily targets the pectorals, with the shoulders and triceps assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Decline Twist Fly
- Lie down on a decline bench with your head lower than your hips.
- Hold a dumbbell in each hand with your palms facing each other and your arms extended straight up over your chest.
- Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
- As you lower the dumbbells, twist your wrists so that your palms face forward at the bottom of the movement.
- Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles at the top.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Decline Twist Fly work?
The Dumbbell Decline Twist Fly primarily targets the pectorals. The shoulders and triceps work as supporting muscles.
What equipment do I need for the Dumbbell Decline Twist Fly?
You need a dumbbell to perform the Dumbbell Decline Twist Fly.
How many sets and reps of the Dumbbell Decline Twist Fly should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell Decline Twist Fly works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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