Dumbbell Fly with Twist Out

Dumbbell Fly with Twist Out Basics

Primary muscles worked: Pecs

Synergist Muscles: Deltoids

Mechanics: Isolation

Equipment: Dumbbells and Bench

How To Perform Dumbbell Fly with Twist Out

• To begin the lift, grab a pair of dumbbells with an overhand grip and lay with your back flat on a bench. Your arms should be fully extended towards the ceiling, and the ends of the dumbbells should be touching each other.
• Your palms should be facing away from your head.
• Now begin the lift by allowing the dumbbells to descend towards the floor, twisting the arms and wrists so that they face the ceiling, and lowering your arms. Maintain a slight bend in the elbow throughout the lift.
• When your arms are parallel to the floor, you will then bring the weight back to starting position utilizing your chest muscles to push the weight back up.
• As the weight ascends, you should remember to turn your arms and wrists slightly so that the palms face away from your head.
• You may attempt another repetition when the two dumbbell ends have touched and your arms are perpendicular to the floor.

Dumbbell Fly with Twist Out Tips

• Do not allow your arms to dip below bench level when performing this exercise to prevent excess strain on your shoulder.

Dumbbell Fly with Twist Out and Sports Application

The dumbbell fly with a twist out it much like the rest of the fly variations. It strengthens the chest and teaches the shoulder to assist with the rotational component. Again, being similar to most fly variations, it most resembles the throwing motion found in overhand sports.