Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Chest · Dumbbell
Dumbbell Incline Twisted Fly
Dumbbell Incline Twisted Fly is an intermediate isolation strength exercise that works the pectorals (chest), with the front shoulders assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Upper Chest · Pectoralis Major, Clavicular Head
Secondary muscles
- Front Shoulders · Anterior Deltoids
How to do Dumbbell Incline Twisted Fly
- Set an incline bench to a 45-degree angle and lie back against it, holding a dumbbell in each hand. Start with your arms extended lightly bent by your sides, palms facing up, dumbbells held at chest level.
- Raise the dumbbells up over your chest in a wide arc, rotating your palms so they face backwards as you raise them up.
- Reverse the motion, bringing the dumbbells back down in a wide arc and rotating your palms back to face upward. Repeat for the desired number of repetitions.
Form tips
- Maintain a slight bend in your elbows throughout the movement to reduce joint strain.
- Use a slow and controlled motion to maximize muscle engagement.
- Avoid letting the dumbbells touch at the top to maintain tension on the muscles.
Dumbbell Incline Twisted Fly alternatives
More pectorals exercises
Dumbbell Incline Twisted Fly FAQ
What muscles does Dumbbell Incline Twisted Fly work?
Dumbbell Incline Twisted Fly mainly works the pectorals in the chest (Pectoralis Major and Clavicular Head). The front shoulders work as secondary muscles.
What equipment do you need for Dumbbell Incline Twisted Fly?
You need a dumbbell.
How many sets and reps of Dumbbell Incline Twisted Fly should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Incline Twisted Fly good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Dumbbell Incline Twisted Fly burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Incline Twisted Fly?
Other exercises for the pectorals include Band Incline Fly, Incline Bench Cable Fly, Machine Fly and Cable Middle Fly.
For developers
Use Dumbbell Incline Twisted Fly in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_D7PEBX" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_D7PEBX", "name": "Dumbbell Incline Twisted Fly", "model": "male", "target": "Pectorals", "equipment": "Dumbbell", "media": { "mp4": "https://…/ex_D7PEBX/mp4-720.mp4?…", "poster": "https://…/ex_D7PEBX/poster.jpg?…" } }