Incline Dumbbell Flyes - With A Twist
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.
How to program the Incline Dumbbell Flyes - With A Twist
Sets and reps
As a compound movement, the Incline Dumbbell Flyes - With A Twist responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Incline Dumbbell Flyes - With A Twist is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Incline Dumbbell Flyes - With A Twist into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Incline Dumbbell Flyes - With A Twist work?
The Incline Dumbbell Flyes - With A Twist primarily targets the Chest. It also recruits the Shoulders as supporting muscles.
What equipment do I need for the Incline Dumbbell Flyes - With A Twist?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Incline Dumbbell Flyes - With A Twist should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
