---
title: "Dumbbell Decline Twist Fly"
description: "Begin by lying on a decline bench with your feet secured and holding a dumbbell in each hand."
locale: en
slug: dumbbell-decline-twist-fly
url: "https://hi.fitness/exercises/dumbbell-decline-twist-fly"
primaryMuscle: "Lower chest"
secondaryMuscles: ["Front delts"]
equipment: ["Dumbbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/2ae25adc-dumbbell-decline-twist-fly.mp4"
updatedAt: 2026-10-20T13:27:30+00:00
---
# Dumbbell Decline Twist Fly

Begin by lying on a decline bench with your feet secured and holding a dumbbell in each hand.

## How to do it

1. 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.
2. 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.
3. 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.
4. Repeat the raising and lowering motion for the desired number of repetitions, maintaining control throughout the exercise.

## Form tips

- Avoid locking your elbows; maintain a slight bend to protect your joints.
- Ensure your wrists remain straight and aligned with your forearms during the twist.
- Focus on a slow and controlled motion to maximize muscle engagement.

## Similar exercises

- [Svend Press Decline Bench](https://hi.fitness/exercises/svend-press-decline-bench) - Lower chest · Weight plate
- [Dumbbell Decline Fly](https://hi.fitness/exercises/dumbbell-decline-fly) - Lower chest · Dumbbell
- [Barbell Bench Press Decline](https://hi.fitness/exercises/barbell-bench-press-decline) - Lower chest · Barbell
- [Machine Chest Press Decline](https://hi.fitness/exercises/machine-chest-press-decline) - Lower chest · Machine
- [Smith Machine Press Decline](https://hi.fitness/exercises/smith-machine-press-decline) - Lower chest · Smith machine
- [Chest Dip Machine](https://hi.fitness/exercises/chest-dip-machine) - Lower chest · Machine
- [Hammer Strength MTS Iso-lateral Decline Press Both Arm](https://hi.fitness/exercises/hammer-strength-mts-iso-lateral-decline-press-both-arm) - Lower chest · Machine
- [Hammer Strength MTS Iso-lateral Decline Press Single Arm](https://hi.fitness/exercises/hammer-strength-mts-iso-lateral-decline-press-single-arm) - Lower chest · Machine