Exercise guide · Intermediate · Compound

Dumbbell Decline Twist Fly: How to Do It & Muscles Worked

The dumbbell decline twist fly is a chest exercise performed on a decline bench, targeting the pectoral muscles while also engaging the shoulders and triceps. The movement involves lowering dumbbells in a wide arc with a twisting motion, increasing the stretch and contraction of the chest.

Primary muscles
Chest
Secondary muscles
Triceps , Shoulders
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the dumbbell decline twist fly
Front view: muscles worked by the dumbbell decline twist fly. Primary: chest. Secondary: triceps and shoulders.
Back view: muscles worked by the dumbbell decline twist fly. Primary: chest. Secondary: triceps and shoulders.
Primary Secondary

How to do the dumbbell decline twist fly

  1. Step 1: Lie down on a decline bench with your head lower than your hips.
  2. Step 2: Hold a dumbbell in each hand with your palms facing each other and your arms extended straight up over your chest.
  3. Step 3: Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
  4. Step 4: As you lower the dumbbells, twist your wrists so that your palms face forward at the bottom of the movement.
  5. Step 5: Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles at the top.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell decline twist fly by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Decline Twist Fly alternatives

More exercises that train the chest as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.