Decline Dumbbell Twist Fly Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Isolation
  • Push (Bilateral)
  • Beginner
  • Shoulders, Triceps
Chest Exercises Diagram Target Muscle Group

Decline Dumbbell Twist Fly Overview

The decline dumbbell twist fly is a slight variation of the decline dumbbell fly.

The movement targets the muscles of the chest with an emphasis on the lower pecs. It also indirectly targets the muscles of the shoulder and triceps.

The slight added twist the decline dumbbell twist fly provides results in a greater contraction on the chest.

Decline Dumbbell Twist Fly Instructions

  1. Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on an decline bench.
  2. To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, then press the dumbbells to lockout at the top.
  3. Slightly retract your shoulder blades, unlock your elbows, and slowly lower the dumbbells laterally while maintaining the angle at your elbow.
  4. Once the dumbbells reach chest level, reverse the movement by squeezing your pecs together. As the dumbbells are returning back to the starting position twist the handles so that the bottom of the dumbbells almost touch.
  5. Without allowing the dumbbells to touch, start the next repetition by untwisting the handles back to a neutral position, and continue until the set is completed.

Decline Dumbbell Twist Fly Tips

  1. Imagine you’re trying to hug a tree while completing the exercise.
  2. Don’t squeeze the dumbbell handles excessively tight as this can over recruit the forearms and biceps thereby reducing activation of the pecs.
  3. Avoid touching or banging the dumbbells together at the top of each repetition in order to keep constant tension on the intended muscle groups.
  4. Always keep a slight bend in the elbows and never lower the weight to the point where you get any sort of pain and pressure at the front of the shoulder joint.
  5. If you’re feeling pain within the shoulder joint itself (specifically at the front), ensure your shoulder blades are slightly retracted and try to keep the shoulder girdle “packed”.
  6. Keep your feet flat on the floor, focus solely on keeping your elbows bent and activating your pecs.
  7. Ensure you maintain some tension in your abs and don’t allow your lower back to excessive arch.