Incline Dumbbell Flyes - With A Twist
The Incline Dumbbell Flyes - With A Twist targets the Chest and suits beginner-level lifters. With 6 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The chest handles the primary load during this movement. The shoulders assist as stabilizers throughout the range of motion.
How to Incline Dumbbell Flyes - With A Twist
- 1
Hold a dumbbell in each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
- 2
Extend your arms above you with a slight bend at the elbows.
- 3
Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each other. This will be your starting position.
- 4
As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling.
- 5
As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again. Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint.
- 6
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Incline Dumbbell Flyes - With A Twist work?
The Incline Dumbbell Flyes - With A Twist primarily works the Chest. Secondary muscles include the Shoulders, which assist during the movement.
Is the Incline Dumbbell Flyes - With A Twist good for beginners?
Yes, the Incline Dumbbell Flyes - With A Twist is suitable for beginners. Start with light weight to master the 6-step form before adding load.
What equipment do I need for the Incline Dumbbell Flyes - With A Twist?
You need dumbbell to perform the Incline Dumbbell Flyes - With A Twist. Most commercial gyms will have this available.
Track Your Progress
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