Dumbbell Twisted Fly
Description
The dumbbell twisted fly is a chest fly variation where you rotate your wrists at the top of the fly so your palms face each other and the dumbbell ends touch. The wrist rotation adds an extra inner chest squeeze at peak contraction.
Muscle Group
Equipment Required
Dumbbell Twisted Fly Instructions
- Lie on a flat bench holding dumbbells above your chest with palms facing each other.
- Maintain a slight bend in your elbows.
- Lower both dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
- Pull the dumbbells back up in an arc.
- At the top, rotate your wrists slightly inward so the dumbbell heads touch — knuckles face down.
- Squeeze your inner chest hard at the peak.
- Lower under control back to the stretched position.
- Use moderate weight. Aim for 10 to 12 reps.
Dumbbell Twisted Fly Form & Visual
Dumbbell Twisted Fly Benefits
- Wrist twist adds inner chest squeeze
- Builds chest peak contraction
- Standard fly with bonus contraction
- Easy to load progressively
- Different stimulus from standard fly
- Engaging variation
Dumbbell Twisted Fly Muscles Worked
- Pectoralis major (especially inner fibers)
- Anterior deltoid
- Biceps brachii (slight stabilizer)
- Serratus anterior
Dumbbell Twisted Fly Variations & Alternatives
- Dumbbell Fly (standard)
- Dumbbell Incline Fly
- Cable Fly
- Decline Twisted Fly
- Pec Deck Fly
