Exercise description of the dumbbell fly with twist in.  Learn about the dumbbell fly with twist in with video and pictures.  Also learn how the dumbbell fly with twist in can improve your sports performance.

Primary muscles worked:  Pecs

Synergist Muscles:  Deltoids

Mechanics:  Isolation

Equipment:  Dumbbells and Bench

How to perform the exercise:   The dumbbell fly with a twist in is very similar to the classic dumbbell fly. The athlete should grab a pair of dumbbells with a neutral (hammer) grip so that the palms of each hand face each other. The athlete should then lay with their back flat on the bench with arms fully extended above them. The athlete will then lower the weight by allowing the weight to travel away from the midline of the body. There should be a slight bend in the elbows as the weight travels in an arc-like path. When the arms are parallel to the floor the athlete will then utilize the chest muscles to bring the weight back above the athlete. As the weight travels back up, the athlete should rotate the arms so that the ends of the dumbbells touch each other when the arms are fully extended. Once this position is reached, the athlete may attempt another repetition.

Spotting the exercise:  The spotter for the dumbbell fly with a twist in should be kneeling an the side of the bench where the athlete's head is located. The spotter should follow the athlete's wrists with their hands during the lift. If the athlete becomes unable to complete the desired number of repetitions on their own, the spotter can assist the athlete by pushing up on the wrists.

Sport specific 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.