Hyght Dumbbell Fly - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Hyght Dumbbell Fly

Step by step instructions, muscle activation and variants for the Hyght Dumbbell Fly.

MediumUpper chest

About this exercise

The Hyght Dumbbell Fly is a flat bench dumbbell fly variation popularized by bodybuilding coach Dr. Eric Hyght, performed with elbows bent and arms moving in a controlled arc that keeps constant tension on the mid-chest. The slight elbow bend reduces shoulder stress while maximizing the chest stretch and contraction.

How to Perform

  • Lie on a flat bench holding a dumbbell in each hand with arms extended above your chest and palms facing each other
  • Maintain a slight, fixed bend in your elbows throughout the movement
  • Lower the dumbbells in a wide arc until they are level with your chest, feeling a deep stretch across the pectorals
  • Squeeze your chest and bring the dumbbells back up along the same arc to the starting position
  • Focus on using the chest to drive the movement rather than pushing with your arms
  • Keep your back flat on the bench and feet planted firmly on the floor

Muscle Activation

Primary
Upper chest
Secondary
BicepsFront shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Hyght Dumbbell Fly

The Hyght Dumbbell Fly is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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