Chest · Dumbbell
Dumbbell Decline Twist Fly
How to do the dumbbell decline twist fly, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie on a decline bench with your feet secured, holding a dumbbell in each hand above your lower chest with a slight bend in your elbows. Open your arms out wide in an arc, then bring the dumbbells together at the top while rotating your wrists so your palms turn inward and the weights nearly touch. The twist at the top adds a peak squeeze across the lower chest.
- 1Wide stretch across your lower chest at the bottom of the arc
- 2Inner pecs squeezing hard as you twist the dumbbells together
- 3Slight elbow bend held fixed through the whole movement
Common mistakes
- Turning the fly into a press by bending the elbows
- Dropping your arms so low your shoulders strain
- Lifting your hips or arching off the bench
Muscles worked
The dumbbell decline twist fly mainly works the lower chest and mid chest, with the upper chest and front delts assisting.
- Lower ChestPrimary
- Mid ChestPrimary
- Upper ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
- Internal RotatorsMinor
Kovo programs the dumbbell decline twist fly for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.