How to Do Dumbbell Decline Twist Fly

Dumbbell Decline Twist Fly is a chest exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Decline Twist Fly

  1. 01Lie on a decline bench with feet secured, holding dumbbells directly over the lower chest with palms facing each other.
  2. 02Lower the dumbbells in a wide arc until the elbows are level with the torso, inhaling as the chest stretches.
  3. 03Rotate the wrists so the palms face the face as the dumbbells reach the bottom position.
  4. 04Drive the dumbbells back to the start by squeezing the chest muscles, rotating the wrists back to the neutral starting position.
  5. 05Stop the dumbbells just before they touch at the top to maintain constant tension on the pectorals.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Decline Twist Fly

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Maintain the palms-up position throughout the descent to prevent the anterior deltoid from taking over the eccentric load.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Decline Twist Fly questions

What muscles does Dumbbell Decline Twist Fly work?

Dumbbell Decline Twist Fly is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Dumbbell Decline Twist Fly correctly?

Lie on a decline bench with feet secured, holding dumbbells directly over the lower chest with palms facing each other. Lower the dumbbells in a wide arc until the elbows are level with the torso, inhaling as the chest stretches. Rotate the wrists so the palms face the face as the dumbbells reach the bottom position. Drive the dumbbells back to the start by squeezing the chest muscles, rotating the wrists back to the neutral starting position. Stop the dumbbells just before they touch at the top to maintain constant tension on the pectorals.

What is the A90 coach tip for Dumbbell Decline Twist Fly?

Maintain the palms-up position throughout the descent to prevent the anterior deltoid from taking over the eccentric load.

Is Dumbbell Decline Twist Fly suitable for beginners?

Dumbbell Decline Twist Fly is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Decline Twist Fly?

Dumbbell Decline Twist Fly uses dumbbell.

A90 Intelligence

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