10 Best Dumbbell Incline Twisted Flyes Alternatives for Home Gyms

Dumbbell Incline Twisted Flyes are done lying on your back with dumbbells. Ranked closest by our scoring: the Dumbbell Incline Fly, the Hyght Dumbbell Fly and Bodyweight Flyes.

Dumbbell Incline Twisted FlyesWatch the Dumbbell Incline Twisted Flyes

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do Dumbbell Incline Twisted Flyes

The steps for Dumbbell Incline Twisted Flyes themselves, so you can judge how close each substitute below really is.

Pectorals, with shoulders, triceps · Dumbbell · Intermediate · Isolation

  1. Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing each other.
  2. Lie back on the bench and press the dumbbells up to the starting position, directly above your chest, with your arms extended.
  3. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
  4. As you lower the dumbbells, rotate your wrists so that your palms face forward at the bottom of the movement.
  5. Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles together at the top.
  6. Repeat for the desired number of repetitions.

The 10 Best Dumbbell Incline Twisted Flyes Alternatives

10 substitutes, ranked by how closely each one matches Dumbbell Incline Twisted Flyes on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Incline FlyPlay demonstration

    1. Dumbbell Incline Fly

    99% match

    Pectorals · Intermediate · Isolation

    It uses the same equipment and still works the pectorals.

    • Dumbbell
    How to perform it
    1. Set an incline bench to a 45-degree angle.
    2. Sit on the bench with a dumbbell in each hand, palms facing each other.
    3. Lie back on the bench and press the dumbbells up to the starting position, directly above your chest.
    4. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
    5. Pause for a moment, then squeeze your chest muscles to bring the dumbbells back up to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: chest fly, the same as Dumbbell Incline Twisted Flyes
    • Primary muscle: pectorals, the same as Dumbbell Incline Twisted Flyes
    • Equipment: free weights, the same as Dumbbell Incline Twisted Flyes
    • Body position: lying on your back, the same as Dumbbell Incline Twisted Flyes
  3. Bodyweight Flyes

    3. Bodyweight Flyes

    94% match

    Pectorals · Intermediate · Isolation

    A good swap when you have an EZ bar to work with, and it still works the pectorals.

    • Ez-barbell
    How to perform it
    1. Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.
    2. Assume a push-up position over the bars, supporting your weight on your toes and hands with your arms extended and body straight.
    3. Place your hands on the bars. This will be your starting position.
    4. Using a slow and controlled motion, move your hands away from the midline of your body, rolling the bars apart. Inhale during this portion of the motion.
    5. After moving the bars as far apart as you can, return to the starting position by pulling them back together. Exhale as you perform this movement.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: chest fly, the same as Dumbbell Incline Twisted Flyes
    • Primary muscle: pectorals, the same as Dumbbell Incline Twisted Flyes
    • Equipment: free weights, the same as Dumbbell Incline Twisted Flyes
    • Body position: lying on your back, the same as Dumbbell Incline Twisted Flyes
  4. Dumbbell Decline Twist FlyPlay demonstration

    4. Dumbbell Decline Twist Fly

    93% match

    Pectorals · Intermediate · Isolation

    Pick this when you want to work the pectorals with more balance to manage.

    • Dumbbell
    How to perform it
    1. Lie down on a decline bench with your head lower than your hips.
    2. Hold a dumbbell in each hand with your palms facing each other and your arms extended straight up over your chest.
    3. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
    4. As you lower the dumbbells, twist your wrists so that your palms face forward at the bottom of the movement.
    5. Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles at the top.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: chest fly, the same as Dumbbell Incline Twisted Flyes
    • Primary muscle: pectorals, the same as Dumbbell Incline Twisted Flyes
    • Equipment: free weights, the same as Dumbbell Incline Twisted Flyes
    • Body position: lying on your back, the same as Dumbbell Incline Twisted Flyes
    • Balance: harder to stay steady on than Dumbbell Incline Twisted Flyes
  6. Dumbbell Decline FlyPlay demonstration

    6. Dumbbell Decline Fly

    93% match

    Pectorals · Beginner · Isolation

    Pick this when you want an easier version that still works the pectorals.

    • Dumbbell
    How to perform it
    1. Lie on a decline bench with your feet secured and your head lower than your hips.
    2. Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
    3. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
    4. Pause for a moment, then squeeze your chest muscles to bring the dumbbells back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: chest fly, the same as Dumbbell Incline Twisted Flyes
    • Primary muscle: pectorals, the same as Dumbbell Incline Twisted Flyes
    • Equipment: free weights, the same as Dumbbell Incline Twisted Flyes
    • Body position: lying on your back, the same as Dumbbell Incline Twisted Flyes
    • Balance: harder to stay steady on than Dumbbell Incline Twisted Flyes

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