Incline Dumbbell Flyes - With A Twist

Incline Dumbbell Flyes - With A Twist is a resistance exercise - shoulder horizontal adduction exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Pectoralis major
Secondary muscles: Anterior deltoid, Serratus anterior, Biceps brachii (stabilization)
Exercise type: Resistance exercise - shoulder horizontal adduction

Exercise technique

Position
Lie on a slight incline with your feet planted.
Starting grip
Hold the dumbbells at the top with palms facing you.
Arm position
Maintain a small elbow bend.
Outward arc
Open both arms while gently rotating your palms outward.
End range
Prepare to reverse before losing torso support.
Inward arc
Turn your palms toward you again as you bring the dumbbells together.
Finish balance
Pause at the top as the little-finger edges approach.

Key technique points

Coordinate forearm rotation with the arm arc.
Do not rotate by bending the wrist downward.
Do not move the upper arms too far back.
Do not use a high shoulder-press bench angle.
Maintain the elbow bend.
Do not collide the dumbbells at the top.

Common mistakes

Skipping the rotation

The defined twist variation becomes a straight fly.

Bending the wrists

Rotation is produced at the wrong joint.

High bench angle

The movement angle relative to the torso changes.

Losing control downward

The long lever rapidly opens the shoulders.

Pumping the elbows

The fly blends into a press.

Uneven hand rotation

The shoulders follow different paths.

Frequently asked questions