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Exercise 0331 · REF 1PLE8e9

Dumbbell Incline Twisted Flyes exercise animation

Dumbbell Incline Twisted Flyes

Category
Chest
Equipment
Dumbbell
Target
Pectorals

Adding a wrist twist at the top of an incline fly increases the peak contraction in the chest, similar to how cable crossovers finish with the hands crossing over each other. That rotation should happen only at the very top of the rep — twisting throughout the whole range adds unnecessary shoulder stress. It's a finishing detail more than a fundamental change to the fly pattern.

How to Do the Dumbbell Incline Twisted Flyes

  1. Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing each other.
  2. Lie back on the bench and press the dumbbells up to the starting position, directly above your chest, with your arms extended.
  3. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
  4. As you lower the dumbbells, rotate your wrists so that your palms face forward at the bottom of the movement.
  5. Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles together at the top.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Incline Twisted Flyes primarily targets the Pectorals, with Shoulders as the primary synergist muscle group, along with the Triceps.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have dumbbell? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Dumbbell Incline Twisted Flyes work?
The Dumbbell Incline Twisted Flyes primarily targets the pectorals, with the shoulders and triceps assisting.
What equipment do I need for the Dumbbell Incline Twisted Flyes?
The Dumbbell Incline Twisted Flyes is done with a dumbbell.
What's a good alternative to the Dumbbell Incline Twisted Flyes?
If you don't have access to a dumbbell, the Archer Push Up targets the same pectorals using body weight instead.