Dumbbell Fly with Twist In

Dumbbell Fly with Twist In Basics

Primary muscles worked: Pecs

Synergist Muscles: Deltoids

Mechanics: Isolation

Equipment: Dumbbells and Bench

How To Perform The Dumbbell Fly with Twist In

• Grab a pair of dumbbells with a neutral (hammer) grip so that the palms of each of your hands faces each other.
• Lay with your back flat on the bench with your arms fully extended above them.
• Next, lower the weight by allowing the weight to travel away from the midline of the body. There should be a slight bend in your elbows as the weight travels in an arc-like path.
• When your arms are parallel to the floor, you then need to utilize your chest muscles to bring the weight above you.
• As the weight travels back up, you should rotate your arms so that the ends of the dumbbells touch each other when your arms are fully extended.
• Once this position is reached, the athlete may attempt another repetition.

Dumbbell Fly with Twist In Tips

• Do not let your arms get lower than the level of the bench. Allowing them to do so will cause excess strain on the shoulder joint.

Dumbbell Fly with Twist In and Sports Application

This movement is sports could somewhat be related to a throw in football or a sidearm pitch in baseball. The dumbbell fly with a twist in does a great job of strengthening the lower portion of the pecs and can be a great addition to a workout.