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All exercises

Dumbbell decline twist fly

Intermediate

Dumbbell decline twist fly is a isolation dumbbell exercise for the chest, also working the front delts and triceps.

What it works

Primary muscle

Chest

Also works

Front deltsTriceps

Equipment
Dumbbell
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

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

What to do instead

  • Isometric chest squeezeBodyweight
  • Cable decline flyCable
  • Cable one arm decline chest flyCable
  • Dumbbell decline flyDumbbell
  • Dumbbell flyDumbbell
  • Dumbbell incline flyDumbbell

Easier variations

  • Isometric chest squeezeBodyweight
  • Lever seated flyMachine

Harder variations

  • Dumbbell incline one arm fly on exercise ballDumbbell
  • Dumbbell one arm chest fly on exercise ballDumbbell
  • Dumbbell one leg fly on exercise ballDumbbell
  • Dumbbell decline one arm flyDumbbell
Logged today · 90 seconds restDumbbell decline twist fly

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