Chest · Dumbbell
Hyght Dumbbell Fly
How to do the hyght dumbbell fly, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Isolation
How to do it
Lie face up on a flat bench holding a dumbbell in each hand, arms extended above your chest with palms facing each other. Keeping a slight bend in your elbows, open your arms out wide in a long arc, then bring them back together over your chest.
- 1Feel a deep stretch across your chest at the bottom of the arc
- 2Keep a fixed slight bend in your elbows throughout
- 3Squeeze your chest to bring the dumbbells back together
Common mistakes
- Don't bend and press with your elbows; keep the arc wide
- Avoid dropping your arms too low and straining the shoulders
- Don't clang the dumbbells together at the top; control them
Muscles worked
The hyght dumbbell fly mainly works the mid chest, with the upper chest, front delts, and lower chest assisting.
- Mid ChestPrimary
- Upper ChestSupport
- Front DeltsSupport
- Lower ChestSupport
- BicepsMinor
- ForearmsMinor
- Internal RotatorsMinor
Kovo programs the hyght dumbbell fly for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.