Chest · Dumbbell
Dumbbell Incline Twisted Fly
How to do the dumbbell incline twisted fly, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Isolation
How to do it
Lie back on an incline bench with a dumbbell in each hand pressed above your upper chest, palms facing each other. Open your arms wide in an arc with a slight elbow bend, then bring them back together while rotating your palms to face down, squeezing your chest at the top.
- 1Feel a stretch across the chest at the bottom and a peak squeeze with the
- 2twist at the top
- 3Keep a soft fixed bend in the elbows through the arc
- 4Rotate your palms inward as the dumbbells meet to deepen the contraction
Common mistakes
- Do not bend the elbows more to press instead of fly
- Avoid dropping the arms too far and overstretching the shoulder
- Do not let the dumbbells crash together at the top
Muscles worked
The dumbbell incline twisted fly mainly works the upper chest, with the mid chest and front delts assisting.
- Upper ChestPrimary
- Mid ChestSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- Lower ChestMinor
- Upper AbsMinor
- Internal RotatorsMinor
Kovo programs the dumbbell incline twisted fly for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.