Hyght Dumbbell Fly

Hyght Dumbbell Fly


This exercise involves lying on a bench and lifting dumbbells up and out to the sides, targeting the chest muscles. The weight should be controlled and lifted with the chest muscles, not the arms.

Muscle Group

Equipment Required

Hyght Dumbbell Fly Instructions

  1. Start by lying flat on a bench with your feet firmly planted on the ground.
  2. Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
  3. Slowly lower the dumbbells out to the sides of your body, keeping your elbows slightly bent.
  4. Pause when your arms are parallel to the ground.
  5. Slowly bring the dumbbells back up to the starting position, squeezing your chest muscles as you do so.
  6. Repeat for the desired number of repetitions.

Hyght Dumbbell Fly Form & Visual

Hyght Dumbbell Fly

Hyght Dumbbell Fly Benefits

  • Targets the chest muscles, specifically the pectoralis major and minor
  • Helps to improve upper body strength and muscle definition
  • Can be performed with a variety of weights and angles to target different areas of the chest
  • Assists in improving posture and reducing the risk of shoulder injuries
  • Can be easily modified for individuals with shoulder or chest injuries

Hyght Dumbbell Fly Muscles Worked

  • Chest muscles (pectoralis major and minor)
  • Shoulder muscles (anterior deltoids)
  • Triceps

Hyght Dumbbell Fly Variations & Alternatives

  • Flat Dumbbell Fly
  • Incline Dumbbell Fly
  • Decline Dumbbell Fly
  • Cable Fly
  • Pec Deck Fly