Exercise description of the dumbbell fly with twist out.  Learn about the dumbbell fly with twist out with video and pictures.  Also learn how the dumbbell fly with twist out 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 out refers to the direction the palms face during the start and end of the lift. The palms will face outward, away from the athlete. To begin the lift, the athlete should grab a pair of dumbbells with an overhand grip and lay with their back flat on a bench. The athlete's arms should be fully extended towards the ceiling, and the ends of the dumbbells should be touching each other. The palms should be facing away from the athlete's head. The athlete will now begin the lift by allowing the weight to descend towards the floor, twisting the arms and wrists so that they face the ceiling. The athlete should maintain a slight bend in the elbow throughout the lift. When the arms are parallel to the floor the athlete will then bring the weight back to starting position utilizing the chest muscles to push the weight back up. As the weight ascends, the athlete should remember to turn their arms and wrists slightly so that the palms face away from the athlete. The athlete may attempt another repetition when the two dumbbell ends have touched and the arms are perpendicular to the floor.

Spotting the exercise:  To spot the dumbbell fly with a twist out the spotter should kneel on the side of the bench on which the athlete's head lies. The spotter will follow the athlete's wrists during the exercise, and if the athlete becomes unable to perform the desired number of repetitions on their own, the spotter can assist the athlete by applying upward force to the wrists during the ascending phase of the lift.

Sport specific 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.