Dumbbell Decline Twist Fly

Expert Advice

Incorporate a twist at the top of the fly movement to further engage the chest and add a dynamic element to the exercise.

Lie down on a decline bench with a dumbbell in each hand, palms facing each other.
Lower the weights in a controlled arc, keeping a slight bend in your elbows.
As you lift the weights back up, rotate your wrists so that your palms face forward at the top.
Squeeze your chest muscles before reversing the motion and returning to the starting position.
Repeat for the desired number of repetitions.

Primary

Chest60%

Secondary

Biceps20%

Shoulders20%

Equipment

Dumbbell

Special Bench

Exercise Type

Strength