Dumbbell Incline Twisted Flyes

Dumbbell Incline Twisted Flyes

Dumbbell Incline Twisted Flyes is a dynamic upper body exercise that targets the muscles in your chest, shoulders, and arms. It is performed using a bench set at a slight incline and requires a pair of dumbbells. This exercise is highly effective for building strength and muscle definition in your upper body. The incline position allows for a greater range of motion and targets the upper chest muscles more effectively than traditional flat bench positions. The twisting motion during the flyes engages your chest muscles from different angles, leading to improved muscle activation and development. Dumbbell Incline Twisted Flyes also engage the shoulder muscles, particularly the anterior deltoids, helping to strengthen and sculpt your shoulders. The triceps and biceps also play a secondary role in stabilizing the movement, providing additional strengthening benefits to your arms. When performing this exercise, it's important to maintain proper form and control throughout the movement. Choose a weight that challenges you but allows you to complete the exercise with proper technique. Aim for controlled and smooth movements, avoiding any jerking or swinging motions. Incorporating Dumbbell Incline Twisted Flyes into your upper body workout routine can help you achieve a well-rounded and sculpted upper body. Combine this exercise with other compound movements like bench presses and push-ups for a comprehensive chest and shoulder workout, or include it as part of a full-body circuit routine for an added challenge.


  • Start by adjusting an inclined bench to a 30-45 degree angle. Sit on the bench with a dumbbell in each hand, palms facing inwards.
  • Slowly lie back on the bench while bringing the dumbbells up to shoulder level. This is your starting position.
  • Lower the dumbbells out to the sides in a controlled manner, keeping your elbows slightly bent.
  • As you lower the dumbbells, twist your wrists so that your palms face downwards at the bottom of the movement.
  • Pause for a brief moment at the bottom, feeling the stretch in your chest muscles.
  • Engage your pectoral muscles and squeeze your chest to bring the dumbbells back up to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining a controlled and steady movement throughout the exercise.
  • Engage your chest muscles by squeezing them together at the top of the movement.
  • Ensure proper form and alignment by keeping your core tight and back flat on the bench.
  • Gradually increase the weight as you progress to challenge your muscles.
  • Use a full range of motion by stretching your arms out wide and feeling the stretch in your chest muscles.
  • Incorporate a variety of angles by adjusting the incline bench to target different areas of your chest.
  • Take a moment to pause at both the top and bottom of the movement to maximize muscle activation.
  • Perform the exercise in a slow and controlled manner to prevent swinging or using momentum.
  • Listen to your body and avoid overtraining by allowing for sufficient rest and recovery between workouts.
  • Don't forget to warm up your chest muscles with dynamic stretches or light cardio before starting the exercise.


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