Incline Dumbbell Flyes - With A Twist
Muscles worked
Instructions
- 1Hold a dumbbell in each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
- 2Extend your arms above you with a slight bend at the elbows.
- 3Now 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.
- 4As 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.
- 5As 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.
- 6Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Incline Dumbbell Flyes - With A Twist
The incline dumbbell fly with a twist is a variation of the standard fly that adds a wrist rotation at the bottom of the movement, turning the palms from facing each other to facing the ceiling. Lying on a bench set at a moderate incline, you lower the extended arms out to the sides while gradually rotating the wrists until the palms face up, then reverse the motion to return to the start. This rotation slightly extends time under tension on the upper chest and changes the feel of the movement compared to a standard fly, while still remaining an isolation exercise that barely involves the triceps. As with any fly, the load should stay moderate — this is not a strength movement, but a quality-of-contraction exercise.
check_circleBenefits
- check_circleIsolates the upper chest with a varied path
- check_circleExtends time under tension via the wrist rotation
- check_circleBarely involves the triceps, pure isolation
- check_circleA good finishing move after incline pressing
lightbulbExecution tips
- lightbulbKeep a slight bend in the elbows throughout the movement
- lightbulbRotate the wrists gradually, not abruptly
- lightbulbOnly lower until you feel a comfortable stretch
- lightbulbUse a light load, this is not a strength exercise
warningCommon mistakes
- warningBending the elbows too much and turning the fly into a press
- warningLowering too far and straining the shoulder joint
- warningUsing too heavy a load, breaking the arc of motion
- warningRushing the wrist rotation instead of controlling it
helpFrequently asked questions
How is this different from a standard incline fly?expand_more
The wrist rotation at the bottom changes palm orientation and slightly extends tension on the upper chest.
Should I use a heavy load for this exercise?expand_more
No, a light to moderate load is enough; the goal is quality stretch and contraction, not maximal weight.
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