---
title: "Dumbbell Incline Twisted Fly"
description: "Set an incline bench to a 45-degree angle and lie back against it, holding a dumbbell in each hand."
locale: en
slug: dumbbell-incline-twisted-fly
url: "https://hi.fitness/exercises/dumbbell-incline-twisted-fly"
primaryMuscle: "Upper chest"
secondaryMuscles: ["Front delts"]
equipment: ["Dumbbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/fbb0b709-dumbbell-incline-twisted-fly.mp4"
updatedAt: 2026-09-13T18:54:58+00:00
---
# Dumbbell Incline Twisted Fly

Set an incline bench to a 45-degree angle and lie back against it, holding a dumbbell in each hand.

## How to do it

1. 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.
2. Raise the dumbbells up over your chest in a wide arc, rotating your palms so they face backwards as you raise them up.
3. 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.

## Similar exercises

- [Incline Bench Cable Fly](https://hi.fitness/exercises/incline-bench-cable-fly) - Upper chest · Cable
- [Svend Press Incline Bench](https://hi.fitness/exercises/svend-press-incline-bench) - Upper chest · Weight plate
- [Dumbbell Incline Fly](https://hi.fitness/exercises/dumbbell-incline-fly) - Upper chest · Dumbbell
- [Band Incline Fly](https://hi.fitness/exercises/band-incline-fly) - Upper chest · Resistance band
- [Dumbbell Incline Fly on Exercise Ball](https://hi.fitness/exercises/dumbbell-incline-fly-on-exercise-ball) - Upper chest · Dumbbell
- [Barbell Incline Bench Press](https://hi.fitness/exercises/barbell-incline-bench-press) - Upper chest · Barbell
- [Machine Chest Press Incline](https://hi.fitness/exercises/machine-chest-press-incline) - Upper chest · Machine
- [Smith Machine Press Incline](https://hi.fitness/exercises/smith-machine-press-incline) - Upper chest · Smith machine