pectoralsdumbbell
dumbbell decline twist fly
dumbbell decline twist fly is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Lie down on a decline bench with your head lower than your hips.
Step 2. Hold a dumbbell in each hand with your palms facing each other and your arms extended straight up over your chest.
Step 3. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
Step 4. As you lower the dumbbells, twist your wrists so that your palms face forward at the bottom of the movement.
Step 5. Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles at the top.
Muscles & body parts
Primary muscles
pectorals
Secondary muscles
shoulderstriceps
Primary body parts
chest
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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