10 Best Dumbbell Incline Twisted Flyes Alternatives for Home Gyms

Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Dumbbell Incline Fly

   99% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Isolation

   It uses the same equipment and still works the pectorals.

   How to perform this exercise

   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
2. Play demonstration

   2. Hyght Dumbbell Fly

   94% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie flat on a bench with a dumbbell in each hand, palms facing each other.
   2. Extend your arms straight up over your chest, with a slight bend in your elbows.
   3. Keeping a slight bend in your elbows, 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 reverse the movement and 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
3. 

   3. Bodyweight Flyes

   94% match

   • Pectorals
   • Ez-barbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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. Play demonstration

   4. Dumbbell Decline Twist Fly

   93% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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
5. 

   5. Incline Dumbbell Flyes - With A Twist

   93% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Hold a dumbbell in each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
   2. Extend your arms above you with a slight bend at the elbows.
   3. Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each other. This will be your starting position.
   4. As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling.
   5. As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again. Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint.
   6. Repeat for the recommended amount 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. Play demonstration

   6. Dumbbell Decline Fly

   93% match

   • Pectorals
   • Dumbbell
   • Beginner
   • Isolation

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

   How to perform this exercise

   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
7. Play demonstration

   7. Dumbbell Fly

   93% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie flat on a bench with a dumbbell in each hand, palms facing each other.
   2. Extend your arms straight up over your chest, with a slight bend in your elbows.
   3. Keeping a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
   4. Pause for a moment, then reverse the movement and bring the dumbbells back up 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
8. 

   8. Incline Dumbbell Flyes

   93% match

   • Pectorals
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
   2. Extend your arms above you with a slight bend at the elbows.
   3. Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each other. This will be your starting position.
   4. As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling.
   5. As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again. Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint.
   6. Repeat for the recommended amount 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
9. Play demonstration

   9. Dumbbell Fly On Exercise Ball

   91% match

   • Pectorals
   • Stability-ball
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on an exercise ball and hold a dumbbell in each hand.
   2. Walk your feet forward and roll your body down until your head, neck, and upper back are supported by the ball.
   3. Extend your arms straight up above your chest, palms facing each other.
   4. Bend your elbows slightly and lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
   5. Pause for a moment, then reverse the movement and squeeze your chest muscles as you bring the dumbbells back 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
   • Body position: lying on your back, the same as Dumbbell Incline Twisted Flyes
   • Balance: harder to stay steady on than Dumbbell Incline Twisted Flyes
10. Play demonstration

    10. Dumbbell Incline Fly On Exercise Ball

    91% match

    • Pectorals
    • Stability-ball
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Set up an incline bench at a 45-degree angle.
    2. Sit on an exercise ball and roll forward until your upper back is resting on the incline bench.
    3. Hold a dumbbell in each hand with your palms facing each other and your arms extended 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 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
    • Body position: lying on your back, the same as Dumbbell Incline Twisted Flyes
    • Balance: harder to stay steady on than Dumbbell Incline Twisted Flyes