Chest
The main area this variation is designed to train.
Exercise guide
Incline Dumbbell Flyes - With A Twist
Learn how to do the Incline Dumbbell Flyes - With A Twist exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Dumbbell
Use this to decide whether the movement fits your current setup.
Beginner
A quick checkpoint for how simple or technical the movement usually feels.
Chest
Secondary support can come from Shoulders.
Strength
Movement pattern: raise. This is a compound exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Incline Dumbbell Flyes - With A Twist
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- 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.
- Extend your arms above you with a slight bend at the elbows.
- 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.
- 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.
- 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.
- Repeat for the recommended amount of repetitions.
Benefits
- Builds strength and control through the chest region.
- Trains multiple joints at once, which can make your sessions more efficient.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Cutting the range of motion short and rushing through the reps.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout30-Minute Fat Loss Workout
A shorter full-body session designed to keep you moving and make consistency easier on busy days.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Decline Dumbbell Bench Press
Decline Dumbbell Bench Press is a beginner strength that mainly trains your chest using dumbbell.
View exerciseDumbbell Bench Press
Dumbbell Bench Press is a beginner strength that mainly trains your chest using dumbbell.
View exerciseDumbbell Bench Press with Neutral Grip
Dumbbell Bench Press with Neutral Grip is a beginner strength that mainly trains your chest using dumbbell.
View exerciseHammer Grip Incline DB Bench Press
Hammer Grip Incline DB Bench Press is a beginner strength that mainly trains your chest using dumbbell.
View exerciseFAQ
Common questions about Incline Dumbbell Flyes - With A Twist.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Incline Dumbbell Flyes - With A Twist work?
Incline Dumbbell Flyes - With A Twist mainly works the chest. It can also involve shoulders depending on your setup and range of motion.
Is Incline Dumbbell Flyes - With A Twist beginner-friendly?
Yes. This exercise is listed as beginner-friendly, which usually means the setup and learning curve are more manageable.
What equipment do I need for Incline Dumbbell Flyes - With A Twist?
You will usually need Dumbbell for this variation.
How should I progress Incline Dumbbell Flyes - With A Twist?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
Download on the App Store