Dumbbell Decline Twist Fly Exercise Guide
Exercise Profile
- Target
- Pectoralis Major Sternal Head
- Equipment
- Dumbbell
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major Sternal Head
- Secondary Muscles
- Deltoid Anterior, Pectoralis Major Clavicular Head, Biceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Dumbbell Twist Fly
How to: Dumbbell Decline Twist Fly
- Lie on a decline bench with a dumbbell in each hand.
- Start with your arms extended straight above your chest, palms facing each other.
- Slowly lower the dumbbells out to the sides while twisting your wrists to face your feet.
- Bring the dumbbells back up following the same path while twisting back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Letting the weights drop too fast.
- Not keeping a consistent range of motion.
- Arching the back excessively during the movement.
Modifications
- Use lighter weights for beginners.
- Perform the exercise on a stability ball for added support.
Tips
- Keep your core engaged throughout the movement.
- Control the weights; avoid dropping them quickly.
- Maintain a slight bend in your elbows during the fly.
Dumbbell Decline Twist Fly Alternatives
Tags
chest
strength
dumbbell
fly
upper body
hypertrophy