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Chest · Dumbbell · Intermediate

How to do Dumbbell Decline Twist Fly

The dumbbell decline twist fly is a chest exercise performed on a decline bench, targeting the pectoral muscles while also engaging the shoulders and triceps. The movement involves lowering dumbbells in a wide arc with a twisting motion, increasing the stretch and contraction of the chest.

Dumbbell Decline Twist Fly demonstration
Primary muscle
Chest
Also works
Shoulders and Triceps
Equipment
Dumbbell
Level
Intermediate
Category
Chest

How to do Dumbbell Decline Twist Fly, step by step

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

Muscles worked

Dumbbell Decline Twist Fly works your chest as the main mover, with help from your shoulders and triceps.

Track Dumbbell Decline Twist Fly in SPLYT

Dumbbell Decline Twist Fly is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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