Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredDumbbell
- MechanicsIsolation
- Force TypePush (Bilateral)
- Experience LevelBeginner
- Secondary Muscles
Shoulders, Triceps
Target Muscle Group
Chest
Dumbbell Twist Fly Overview
The dumbbell twist fly is an accessory exercise used to target the muscles of the chest. It is a variation of the dumbbell fly.
The added twist in the dumbbell twist fly provides an additional way to isolate the chest muscle and activates more muscle fibers than its traditional counterpart. Though, due to the additional twist, you may have to use slightly lighter weight than you would for normal dumbbell flys.
Dumbbell Twist Fly Instructions
- Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the bench.
- To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, then press the dumbbells to lockout at the top.
- Slightly retract your shoulder blades, unlock your elbows, and slowly lower the dumbbells laterally while maintaining the angle at your elbow.
- Once the dumbbells reach chest level, reverse the movement by squeezing your pecs together. As the dumbbells are returning back to the starting position twist the handles so that the bottom of the dumbbells almost touch.
- Without allowing the dumbbells to touch, start the next repetition by untwisting the handles back to a neutral position, and continue until the set is completed.
Dumbbell Twist Fly Tips
- Imagine you’re trying to hug a tree while completing the exercise.
- Don’t squeeze the dumbbell handles excessively tight as this can over recruit the forearms and biceps thereby reducing activation of the pecs.
- Avoid touching or banging the dumbbells together at the top of each repetition in order to keep constant tension on the intended muscle groups.
- Always keep a slight bend in the elbows and never lower the weight to the point where you get any sort of pain and pressure at the front of the shoulder joint.
- If you’re feeling pain within the shoulder joint itself (specifically at the front), ensure your shoulder blades are slightly retracted and try to keep the shoulder girdle “packed”.
- Keep your feet flat on the floor, focus solely on keeping your elbows bent and activating your pecs.
- Ensure you maintain some tension in your abs and don’t allow your lower back to excessive arch.
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