Dumbbell Incline Twisted Flyes
Description
The dumbbell incline twisted flyes perform the standard incline dumbbell fly with an added wrist rotation through the rep. As you press the dumbbells back together at the top, you rotate the wrists so palms face forward. The rotation hits the upper pec harder and adds rotator cuff strength work.
Muscle Group
Equipment Required
Dumbbell Incline Twisted Flyes Instructions
- Set a bench to a 30 to 45 degree incline.
- Lie back with a dumbbell in each hand.
- Start with arms extended over your chest, palms facing each other (neutral grip).
- Maintain a slight bend in the elbows throughout.
- Lower the dumbbells out to the sides in a wide arc.
- As you press the dumbbells back up, rotate your wrists so palms face forward at the top.
- Squeeze your upper chest at the top with the rotation completed.
- Reverse the rotation as you lower for the next rep.
Dumbbell Incline Twisted Flyes Form & Visual
Dumbbell Incline Twisted Flyes Benefits
- Adds wrist rotation to incline fly
- Increases upper chest contraction
- Trains rotator cuff and external rotation
- Builds upper chest size
- Different stimulus than standard incline fly
- Useful for breaking through chest plateaus
Dumbbell Incline Twisted Flyes Muscles Worked
- Pectoralis major (clavicular head)
- Anterior deltoid
- Rotator cuff
Dumbbell Incline Twisted Flyes Variations & Alternatives
- Dumbbell Incline Fly
- Dumbbell Fly
- Cable Crossover
- Dumbbell Decline Twist Fly
