Hyght Dumbbell Fly
- Secondary muscles
- Delts
- Body part
- Chest
- Position
- Lying
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Named after the coach who popularized it, the Hyght fly adjusts the standard dumbbell fly arc so the weights finish up and over the upper chest instead of directly above the sternum. Load it like a regular dumbbell fly, well under pressing weight and controlled through the stretch, and use it when the flat version has gone stale.
How to do the Hyght Dumbbell Fly
- Lie flat on a bench with a dumbbell in each hand, palms facing each other.
- Extend your arms straight up over your chest, with a slight bend in your elbows.
- 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.
- Pause for a moment, then reverse the movement and bring the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Imagine hugging a barrel rather than pushing a weight.
Muscles worked
Primary
Pectorals · Chest
On chest flies and cable crossovers the pecs pull the arms together in an arc and should feel a deep stretch at the bottom and a hard squeeze at the top.
Secondary
- Delts — Rear delt flies work the back of the shoulder as the arms swing wide, and the front delt assists on any chest fly.
Common mistakes
- Elbows bending as you tire — this turns a fly into a press; set the elbow angle at the start and keep it constant for the whole set.
- Going too heavy — flies are a stretch and squeeze movement, not a strength lift; you should be able to pause at the bottom without the shoulders rolling forward.
- Stopping short of the stretch — let the arms open until you feel the chest or rear delts lengthen, then bring them back under control.
- Not squeezing at the finish — the last few inches are where the muscle shortens most, so hold the contraction for a count before opening again.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Flies are an isolation movement for after the pressing or rowing is done. Pair a cable crossover with a cable rear delt fly on the same station, or dumbbell chest flies with dumbbell rear delt flies on the same bench.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Hyght Dumbbell Fly work?
The Hyght Dumbbell Fly primarily works the pectorals. It also involves the delts, which assist the movement and stabilise the joints.
Is the Hyght Dumbbell Fly good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Hyght Dumbbell Fly with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Hyght Dumbbell Fly?
If you cannot do the Hyght Dumbbell Fly, try the Dumbbell Fly, the Decline Dumbbell Fly or the Incline Dumbbell Fly. Each of them trains the pectorals through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Hyght Dumbbell Fly, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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