Exercise guide
Dumbbell Incline Twisted Fly
- Intermediate
- Isolation
- Rep-based
- Chest
This variation targets the upper pectorals and anterior deltoids, using a rotational movement to maximize the contraction of the inner chest fibers. The incline angle shifts the focus to the clavicular head of the pectoralis major while the twist enhances muscle fiber recruitment through a fuller range of motion.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set an adjustable bench to a 30 to 45-degree incline.
- Sit back with your feet planted firmly on the floor and press your shoulder blades into the bench to create a stable base.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other) directly above your upper chest with arms extended.
How to do it
- Inhale and slowly lower the weights in a wide arc, maintaining a slight, fixed bend in your elbows until you feel a deep stretch in your chest.
- As you lower the weights, rotate your wrists so your palms face forward (pronated) at the bottom of the movement.
- Exhale and reverse the motion, rotating your wrists back so that your pinkies move toward each other (supinated) as you reach the peak of the movement.
- Squeeze your chest muscles hard at the top for one second before beginning the next repetition.
Form checklist
- Maintain a consistent slight bend in the elbows to protect the joints and keep tension on the muscle.
- Ensure the dumbbells do not drop below the level of your shoulders to prevent excessive strain on the rotator cuffs.
- Keep your lower back pressed against the bench and avoid arching excessively to move the weight.
- Stop the dumbbells just before they touch at the top to maintain constant tension on the pectorals.
Pro tips
- Visualize 'hugging a large tree' to maintain the correct arc and prevent the movement from turning into a standard press.
- Focus on the supination (pinkies-in) at the top of the movement to maximize the recruitment of the inner pectoral fibers.
Make it harder
- Incorporate a 3-second eccentric (lowering) phase to increase time under tension and muscle fiber breakdown.
- Add a 2-second isometric pause at the bottom of the movement to challenge the chest in its most lengthened position.
Frequently asked
- What muscles does the dumbbell incline twisted fly work?
- The dumbbell incline twisted fly primarily targets the pectorals, and also works the serratus anterior and triceps as secondary muscles.
- What equipment do you need for the dumbbell incline twisted fly?
- The dumbbell incline twisted fly uses dumbbell.
- Is the dumbbell incline twisted fly good for beginners?
- The dumbbell incline twisted fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.