Incline Dumbbell Twisted Flyes: Quick Guide To Proper Form And Tips

Man Performing Incline Dumbbell Twisted Flyes

Incline Dumbbell Twisted Flyes are absolutely an excellent strength building exercise to activate your chest. Are you for an article to show you how to have ideal form when doing flyes? Then you must try this how to guide and start right now.

Incline Dumbbell Twisted Flyes Summary

  • Primary Muscles: Pectoralis Major – Sternal
  • Secondary Muscles: Latissimus Dorsi, Levator Scapulae, Pectoralis Major – Clavicular, Pectoralis Minor, and Rhomboids
  • Equipment: Dumbbells and Incline Bench
  • Mechanics Type: Isolation
  • Force: Push
  • Utility: Auxiliary
Graphic image of a fit man performing alternate cable triceps extensions.

Incline Dumbbell Twisted Flyes Instructions

  • Grab a hold of the dumbbells and have a seat on an incline bench.
  • Begin by pressing the dumbbells up with your palms facing toward your head to get to the starting position.
  • Now, while maintaining your elbows locked lower the dumbbells while rotating your hands so your palms are up, this is the twist.
  • After you have reached your full range of motion bring the dumbbells back together while rotating them back so your palms are facing your head.
  • Continue to do it again to accomplished your ideal reps.

Video Tutorial

Incline Dumbbell Flyes - With A Twist Exercise Guide and Video.mp4

Incline Dumbbell Twisted Flyes Muscles

Target (Agonist)

  • Pectoralis Major, Sternal


  • Latissimus Dorsi
  • Levator Scapulae
  • Pectoralis Major – Clavicular
  • Pectoralis Minor
  • Rhomboids

Dynamic Stabilizers

  • None


  • Biceps Brachii
  • Brachialis
  • Obliques
  • Rectus Abdominis
  • Triceps Brachii
  • Wrist Flexors

Antagonist Stabilizers

  • Erector Spinae
Image of the skeletal muscular system with the muscles used in the incline dumbbell twisted flyes exercise highlighted in red and the rest in blue.

Benefits of Incline Dumbbell Twisted Flyes

Incline Dumbbell Twisted Flyes are an effective exercise for strengthening and toning the Pectoralis Major – Sternal. This exercise provides specific benefits for this muscle, including increased strength, stability, and control. The inclined angle of the exercise requires the user to generate additional force from their core muscles, resulting in improved muscular endurance. Furthermore, the twisting motion of the arms during the exercise activates more of the upper chest, allowing for more targeted development of the Pectoralis Major – Sternal. The twisting movement also helps to provide greater range of motion, allowing for more complete muscle activation and improved muscle recruitment. As such, this exercise is an excellent addition to any strength training or fitness routine.

Tips for Performing Incline Dumbbell Twisted Flyes

If you’d like to have the optimal muscle growth, you will want to focus on these easily done tips. Equally important, whenever you prefer to avert your chance of an injury, you would be wise to try these tips.

  • Have A Partner In Order That You Stress Your Muscles Through Failing. You are able to only go so far all on your own, a partner will enable you to push your muscles over and above where you on your own will be able to get. Thus you will certainly break down your muscle tissue down even more and after that your muscle tissue is going to develop back even bigger through rest and recovery.
  • Execute A Adequate Warm Up Before You Begin Adding Your Weight. Not suitably doing a warmup performing a proper warm up is the leading cause of injuries.
  • Concentrate On Inhaling And Exhaling. For this and most exercises inhaling and exhaling is critical. You need to be exhaling out during your target muscle contraction and inhaling when the target muscles are expanding.
  • Choose dumbbells with weight that enables for a maximum contraction and extension.

Benefits and Tips Video

The ONLY Way You Should Be Doing A Dumbbell Fly!

Frequent Mistakes To Avoid

You have to stop these very common issues to build and maintain great technique and develop definition. In addition, when you keep away from these issues you will limit the opportunity of receiving injuries.

  • It Is Best If You Don’t use improper technique. Incorrect form can be the fast way to surely have an injury.
  • You Don’t Want To Miss Recovery Times. Over-training can in fact help make you weakened in lieu stronger.
  • Don’t Omit A Warm-Up. getting the blood flowing to your Muscle tissue is the Quickest way to prevent injuries.

Variations and Complementary Exercises

If you’re looking for variations, complementary, or alternative exercises to the Incline Dumbbell Twisted Flyes, there are several options that work similar muscles. Here is a list of some of the best exercises to help you strengthen and tone your chest, shoulders, and triceps.

Graphic image of Low Cable Fly.

Low Cable Fly: Low Cable Fly is a great exercise to complement Incline Dumbbell Twisted Flyes. This exercise targets the chest and deltoids with a different motion, helping to build strength in the upper body. The low cable fly uses a cable machine, which allows for a continuous tension throughout the entire range of motion. This exercise also activates the core, as the muscles must be engaged in order to maintain proper form. As an alternative exercise, low cable fly can also help to increase strength and stability, while avoiding the strain that can come with incline dumbbell twisted flyes.

Graphic image of Lying Cable Flys.

Lying Cable Flys: Lying Cable Flys are a great complementary exercise to Incline Dumbbell Twisted Flyes as they work the same muscles, but allow for more range of motion and greater weight load. The exercise is done by lying face up on a flat bench with a cable machine set to chest height. Using both hands, the user will grab the cable handle and press it out to their side in a fly movement, feeling the contraction in their chest muscles. This exercise is an alternative to Incline Dumbbell Twisted Flyes as it allows the user to focus on their chest muscles while still providing a full range of motion.

Graphic image of Stability Ball Cable Flys.

Stability Ball Cable Flys: Stability Ball Cable Flys are an effective and versatile exercise for targeting the chest muscles. This exercise is a great alternative or complement to Incline Dumbbell Twisted Flyes. The cable machine helps to keep the chest muscles engaged throughout the exercise, while the stability ball adds an extra challenge to the movement by forcing the core to remain engaged throughout the entire range of motion. This exercise can be performed with either a single cable or two cables, depending on the user’s preference and fitness level. With this exercise, one can easily adjust the intensity and range of motion to best suit their individual needs.

Check Out These Top Dumbbell Exercises

Graphic image of Stability Ball Dumbbell Fly.

Stability Ball Dumbbell Fly: Stability Ball Dumbbell Flyes are a great complementary exercise to Incline Dumbbell Twisted Flyes. This exercise works the same muscles as the Incline Dumbbell Twisted Flyes, but in a different way. The Stability Ball Dumbbell Flyes engage the stabilizing muscles in the chest and arms to help keep the body balanced while performing the movement, which will help to increase strength and stability. Additionally, the Stability Ball provides an unstable surface which challenges the core and helps to develop better balance and coordination. These exercises can be performed together or as an alternative to Incline Dumbbell Twisted Flyes, making it a great choice for anyone looking to mix up their workout routine.

Graphic image of Stability Ball Incline Dumbbell Fly.

Stability Ball Incline Dumbbell Fly: Stability Ball Incline Dumbbell Flyes are an excellent complementary exercise to the traditional Incline Dumbbell Twisted Flyes. This exercise focuses on the upper chest, but also works the shoulder, triceps and core muscles. By placing your feet onto a stability ball, you can use your core muscles to support your body and keep balance as you complete the exercise. This also helps to increase the range of motion and intensity of the exercise. While the Incline Dumbbell Twisted Flyes focus on the inner chest, Stability Ball Incline Dumbbell Flyes emphasize the outer chest. Doing both exercises will help to develop a well-rounded upper body workout.

Graphic image of Cable Crossover Flys.

Cable Crossover Flys: Cable Crossover Flys are a great alternative or complementary exercise for Incline Dumbbell Twisted Flyes. Cable Crossover Flys work the same muscles but allow for a more controlled and precise movement. It also allows you to isolate each arm and focus on proper form and technique. With Cable Crossover Flys, you can adjust the weight to your desired intensity and challenge yourself with heavier weights. You can also experiment with different angles and hand positions to target different muscle groups. This makes it an effective exercise for working the chest and shoulders.

Opposing Complementary Exercises

In addition to the Incline Dumbbell Twisted Flyes, you can add in some of these complementary exercises to get an even better workout. These exercises will help strengthen the opposing muscles, so that you can achieve a balanced physique.

Graphic image of Barbell Rear Delt Row.

Barbell Rear Delt Row: The Barbell Rear Delt Row is an effective exercise for targeting the rear deltoid muscles. This exercise complements the Incline Dumbbell Twisted Flyes by using the opposing muscle group. By performing the Barbell Rear Delt Row, you will be able to strengthen the rear deltoids, which will help to balance out the front deltoids that are being worked with the Incline Dumbbell Twisted Flyes. This will provide a more complete shoulder workout and help to prevent injury by ensuring that the muscles are evenly developed.

Graphic image of Cable Rope Face Pull.

Cable Rope Face Pull: Cable Rope Face Pulls are a great way to complement Incline Dumbbell Twisted Flyes. This exercise works the opposite muscle group of Incline Dumbbell Twisted Flyes by targeting the back muscles, specifically the rear deltoids, traps, and rhomboids. By performing both exercises together, you can create a balanced workout routine that will help you build strength, size, and definition in your upper body. Cable Rope Face Pulls also allow you to use heavier weights than Incline Dumbbell Twisted Flyes, making them a great way to really challenge your muscles and push your limits.

Graphic image of Dumbbell Chest Supported Row.

Dumbbell Chest Supported Row: The Dumbbell Chest Supported Row is a great complement to Incline Dumbbell Twisted Flyes. It works the back muscles in the opposite direction, providing balance and symmetry to your workout. This exercise helps to engage the lats and rhomboids, as well as the smaller stabilizing muscles of the shoulder girdle. In contrast, Incline Dumbbell Twisted Flyes target the chest, shoulders, and triceps, helping to build strength and definition. When done together, these two exercises create an effective and balanced routine for your upper body.


You now have the means to accomplish incline dumbbell twisted flyes optimally. Right now your future phase is to conduct incline dumbbell twisted flyes as a piece of a regular muscle building routine to grow your Pectoralis.

References: Wikipedia | |

Pin image for incline dumbbell twisted flyes post. With an image of a man performing the exercise on Top and a graphic of the exercise on the Bottom.

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