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Incline Dumbbell Flyes - With A Twist

A beginner strength exercise for the chest, done with a dumbbell.

Incline Dumbbell Flyes - With A Twist: starting positionIncline Dumbbell Flyes - With A Twist: finishing position
Main muscles
Chest
Also works
Shoulders
Equipment
Dumbbell
Level
Beginner
Type
Compound
Movement
Push

How to do the Incline Dumbbell Flyes - With A Twist

  1. 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.
  2. Extend your arms above you with a slight bend at the elbows.
  3. 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.
  4. 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.
  5. 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.
  6. Repeat for the recommended amount of repetitions.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Incline Dumbbell Flyes - With A Twist

Questions

What muscles does the Incline Dumbbell Flyes - With A Twist work?

Mainly the chest, with the shoulders helping.

Is the Incline Dumbbell Flyes - With A Twist good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Incline Dumbbell Flyes - With A Twist?

Good alternatives that train the chest: Decline Dumbbell Bench Press, Decline Dumbbell Flyes, Dumbbell Bench Press or Dumbbell Bench Press with Neutral Grip.

How many sets and reps of the Incline Dumbbell Flyes - With A Twist should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).