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Incline Dumbbell Flys with a Twist

Although it sounds more like a Drink, this Dumbbell Chest Exercise is a Great Variation of the Dumbbell Fly

Welcome to our Incline Dumbbell Flys with a Twist Exercise Instruction Guide! 

On this page you'll learn how to do this chest exercise using the correct technique. Below you'll find pictures, exercise instructions, and tips on how to get the most out of this and other Weight Training Exercises so you can immediately add to your Weight Training Programs and next Chest Workout.

Have you seen our Best Chest Exercises list yet? See if this chest exercise made the cut! Also, make sure to view our Dumbbell Exercises page for a list of all our weight training exercises that utilize dumbbells. 

Exercise Summary

Exercise Name:Incline Dumbbell Flys with a Twist
Main Muscle:Chest
Secondary Muscle(s):N/A
Exercise Type:Isolation, Push
Equipment Required:Dumbbells, Incline Bench

Exercise Description and Instruction:

Incline Dumbbell Flys with a Twist are an isolation chest exercise that work your pectoralis major from a different motion than bench press exercise variations, like the Dumbbell Bench Press. Bench press exercise variations should be the bulk of your chest workouts, but Dumbbell Fly variations and Dumbbell Pullover variations are good weight training exercises to sprinkle in. 

incline dumbbell flys with a twist
incline dumbbell flys with a twist

To Perform This Exercise:

  1. Lie on an incline bench set to a 45 degree angle with your arms out to your sides, your elbows pointing down, and your palms facing up. Hold the dumbbells at about shoulder height.

  2. Exhale and focus on using your chest to raise the dumbbells in a wide arc above the middle of your chest until they are directly above you.Turn your pinky fingers when you are near the top so that your palms are facing you and your pinkies are facing each other.

  3. Inhale, rotate your wrists again so they are facing each other, then slowly lower the weight along the same path back to starting position.

  4. Repeat for the desired number of repetitions.


  1. Picture yourself hugging a wide tree as you perform the lift.

  2. Your arms should remain stationary throughout the exercise. The movement should only occur at the shoulder joint.

  3. Concentrate on squeezing your chest muscles as you lower and raise the weight.

  4. Keep your shoulders and back on the bench at all times throughout the exercise. 

Other Popular Upper Body Exercises:

Check out some of our other popular Arm Exercises and Variations:

Now that you've seen the Incline Dumbbell Flys with a Twist, which isolate your pectorals, check out all of our different Chest Exercises.

Or, check out these other pages of interest:

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