Dumbbell Decline Twist Fly
Description
The dumbbell decline twist fly performs the standard decline dumbbell fly with an added wrist rotation through the rep. As your arms reach full extension at the top of the fly, you rotate your wrists so palms face forward, then reverse the rotation as you lower. The rotation adds rotator cuff work and increases pec contraction.
Muscle Group
Equipment Required
Dumbbell Decline Twist Fly Instructions
- Set a bench to a decline angle and secure your feet on the foot pads.
- Lie back with a dumbbell in each hand.
- Start with arms extended over your chest, palms facing each other (neutral grip).
- Maintain a slight bend in the elbows throughout.
- Lower the dumbbells out to the sides in a wide arc.
- As you press the dumbbells back up, rotate your wrists so palms face forward at the top.
- Squeeze your chest at the top with the rotation completed.
- Reverse the rotation as you lower for the next rep.
Dumbbell Decline Twist Fly Form & Visual
Dumbbell Decline Twist Fly Benefits
- Adds wrist rotation to decline fly
- Increases pec contraction at the top
- Trains rotator cuff and external rotation
- Builds lower chest size
- Different stimulus than standard decline fly
- Useful for breaking through chest plateaus
Dumbbell Decline Twist Fly Muscles Worked
- Pectoralis major (lower fibers)
- Anterior deltoid
- Rotator cuff
Dumbbell Decline Twist Fly Variations & Alternatives
- Dumbbell Decline Fly
- Dumbbell Fly
- Cable Crossover
- Dumbbell Incline Twisted Flyes
