Dumbbell Twisted Fly

Dumbbell Twisted Fly


The Dumbbell Twisted Fly is an exercise that targets the chest muscles. It involves lying on a bench with dumbbells in hand, and twisting the arms as they are lifted up and out to the sides. This exercise can help to improve chest strength and definition.

Muscle Group

Equipment Required

Dumbbell Twisted Fly Instructions

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. Extend your arms out to the sides, parallel to the floor, with your palms facing forward.
  3. Twist your torso to the right, keeping your arms extended.
  4. As you twist, bring your left arm across your body and towards your right shoulder.
  5. Pause briefly, then return to the starting position.
  6. Repeat on the other side, twisting to the left and bringing your right arm across your body towards your left shoulder.
  7. Continue alternating sides for the desired number of repetitions.

Dumbbell Twisted Fly Form & Visual

Dumbbell Twisted Fly

Dumbbell Twisted Fly Benefits

  • Targets the chest muscles, specifically the pectoralis major and minor
  • Engages the shoulders and upper back muscles as stabilizers
  • Improves overall chest strength and definition
  • Increases range of motion in the chest and shoulders
  • Can be modified for different fitness levels by adjusting weight and reps
  • Can be done with minimal equipment, making it a convenient exercise to do at home or in a gym

Dumbbell Twisted Fly Muscles Worked

  • Chest muscles (pectoralis major and minor)
  • Shoulder muscles (anterior deltoids)
  • Upper back muscles (rhomboids and trapezius)

Dumbbell Twisted Fly Variations & Alternatives