Hyght Dumbbell Fly

A specialized chest isolation variation that focuses on the mid-to-inner pectorals. It emphasizes the peak contraction through a specific restricted arc.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Lie on a flat bench. Hold dumbbells with a neutral grip. Start with the weights closer to your mid-chest than a standard fly.

Instructions

1. Move the weights in a short, focused arc.
2. Focus intensely on the "squeeze" at the top.
3. Lower slowly but only through the high-tension range.
4. Keep your shoulders pinned to the bench.
5. Maintain core tension.

Common Mistakes

1. Using too much weight.
2. Performing full standard flyes.
3. Losing the mind-muscle connection.

Alternative Exercises

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Upper Chest Crossovers

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Standing Up Straight Crossovers

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