Animated GIF · Available via API
gif_boxDumbbell Decline Twist Fly
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
DumbbellCategory
strength
Mechanic
isolation
Cal/min
6.1
Force
push
Dumbbell Decline Twist Fly is a beginner single-joint isolation pushing exercise targeting the Pectorals in the Chest region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders and Triceps.
list_alt Step-by-Step Instructions
Lie down on a decline bench with your head lower than your hips.
Hold a dumbbell in each hand with your palms facing each other and your arms extended straight up over your chest.
Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
As you lower the dumbbells, twist your wrists so that your palms face forward at the bottom of the movement.
Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles at the top.
Repeat for the desired number of repetitions.
grid_view More Chest Exercises
Use this data in your app
Access Dumbbell Decline Twist Fly and 1,300+ other exercises via the WorkoutX REST API. GIFs, muscle data, instructions — all in one JSON response.
Fetch by exercise ID
Browse Chest exercises