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Intermediate
Dumbbell Decline Twist Fly
4 steps Updated 29/08/2026
Dumbbell Decline Twist Fly is a free weights exercise targeting Chest (Pectoralis Major) using Dumbbells.
Step by step
How to perform it
- Begin by lying on a decline bench with your feet secured and holding a dumbbell in each hand. Extend your arms straight out to your sides at chest level with palms facing each up.
- As you raise the dumbbells up in a wide arc, twist your wrists so that your palms face backward, bringing the dumbbells to meet above your chest while maintaining a slight bend in your elbows.
- Slowly lower your arms back out to the sides in a controlled motion, twisting your wrists back so that your palms face up, until your arms are level with your chest.
- Repeat the raising and lowering motion for the desired number of repetitions, maintaining control throughout the exercise.
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Variations and related exercises
3 Leg Chatarunga Pose
Above Head Chest Stretch
Alternate Punching
Archer Push Up
Last updated: 29/08/2026
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Dumbbell Decline Twist Fly
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