Incline Dumbbell Flyes With A Twist
An incline chest fly that moves two dumbbells through a wide arc with a gradual change in hand orientation.
How to do it
- Sit on an incline bench with a dumbbell in each hand.
- Lie back with the head and back supported and both feet planted.
- Hold the dumbbells above the chest with the palms facing inward and elbows softly bent.
- Open the arms in a wide arc, gradually rotating the hands through the grip change.
- Reverse the arc at a comfortable chest stretch and rotate back toward the starting grip.
- Bring the weights above the chest without striking them together, then repeat under control.
Key technique cue
Keep the elbow angle fixed; rotate the wrists smoothly, no jerking.
Common mistakes
- ✕ Bending and straightening the elbows to turn the fly into a press.
- ✕ Lowering the weights beyond a comfortable shoulder range.
- ✕ Jerking the hands through the rotation.
- ✕ Banging the dumbbells together at the top.
Benefits
- ✓ Provides an isolation movement for the chest.
- ✓ Uses an incline to emphasize the upper chest.
- ✓ Complements pressing exercises with a controlled fly arc.
Progression: from easier to harder
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Step 3 You are here - Incline Dumbbell Flyes With A Twist
About the exercise
The incline dumbbell fly with twist combines a chest-fly arc with a controlled rotation of the hands. The back rests against an inclined bench and the feet remain planted while the dumbbells open to the sides and return above the chest. A small bend in the elbows is maintained through the movement. The incline position emphasizes the upper chest, with the shoulders assisting. Rotate the hands smoothly without forcing the wrists or changing the movement into a press; use a comfortable depth, keep the bench contact steady and avoid knocking the weights together.
Updated
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