Dumbbell Twisted Fly Exercise Guide
Exercise Profile
- Target
- Pectoralis Major Clavicular Head
- Equipment
- Dumbbell
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major Clavicular Head
- Secondary Muscles
- Deltoid Anterior, Biceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Twisted Dumbbell Fly
How to: Dumbbell Twisted Fly
- Lie on a flat bench, holding a dumbbell in each hand above your chest with palms facing each other.
- Engage your core and slowly lower the weights out to the sides while keeping a slight bend in your elbows.
- Twist your wrists so that your palms face upward as you lower the weights.
- Stop when your elbows are at shoulder level, then use your chest muscles to lift the weights back to the starting position while twisting back to the neutral grip.
- Repeat for the desired repetitions.
Common Mistakes
- Lifting weights that are too heavy, which can compromise form.
- Not engaging the core and using momentum to complete the exercise.
- Incorrect elbow positioning during the fly movement.
Modifications
- Perform the exercise with lighter weights.
- Use a stability ball for added support.
Tips
- Maintain a slight bend in your elbows throughout the movement.
- Focus on controlling the weight both while lifting and lowering.
- Keep your core tight to prevent lower back strain.
Dumbbell Twisted Fly Alternatives
Tags
chest
strength
dumbbell
pectorals
upper body
intermediate