Hyght Dumbbell Fly

Muscles worked

Setup

1. Set an incline bench to a 30-45 degree angle.
2. Sit back on the bench with a dumbbell in each hand, feet planted firmly for stability.
3. Press the dumbbells up directly above your collarbones with a neutral grip (palms facing each other).
4. Retract your shoulder blades and pin them into the bench to create a stable base.

How to do it

1. Inhale and lower the dumbbells in a wide arc, keeping the weights aligned with your upper chest or eye level rather than the mid-chest.
2. Maintain a slight, fixed bend in your elbows as you descend until you feel a deep stretch in the upper pecs.
3. Exhale and 'scoop' the weights back toward the starting position, focusing on driving your biceps toward your upper chest.
4. Stop the movement just before the dumbbells touch at the top to maintain constant tension on the muscles.

Form checklist

• Keep the dumbbells at eye level throughout the movement to prioritize the upper chest and front delts.
• Ensure your lower back remains pressed against the bench; do not excessively arch.
• Maintain a consistent elbow angle; avoid turning the movement into a chest press.
• Keep your wrists neutral and strong, avoiding any backward tilting.

Pro tips

• Focus on the 'scooping' sensation, imagining you are hugging a wide barrel to better engage the upper pectoral fibers.
• Use a slow 3-second eccentric (lowering phase) to maximize the stretch and muscle fiber recruitment.
• Squeeze your chest hard at the top of the movement without letting the dumbbells touch.

Make it harder

• Add a 2-second pause at the bottom of the rep to eliminate momentum and increase time under tension.
• Incorporate 1.5 reps by performing a full rep followed by a half rep from the bottom to the midpoint.

Frequently asked

What muscles does the hyght dumbbell fly work?

The hyght dumbbell fly primarily targets the pectorals, and also works the serratus anterior and triceps as secondary muscles.

What equipment do you need for the hyght dumbbell fly?

The hyght dumbbell fly uses dumbbell.

Is the hyght dumbbell fly good for beginners?

The hyght dumbbell fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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