Hyght Dumbbell Fly

Setup

1. 01Lie on a flat or very slightly inclined bench with light dumbbells.
2. 02Hold the dumbbells by your hips with palms facing up.
3. 03Keep a slight bend in the elbows and pin the shoulder blades back.
4. 04Plant the feet and set the ribs down before the first rep.

Execution

1. 01Sweep the dumbbells up and inward in an arc toward a point above the upper chest.
2. 02Keep the palms supinated so the arc follows the upper-chest fiber line.
3. 03Squeeze the upper chest as the dumbbells nearly meet at the top.
4. 04Lower back along the same diagonal arc to the hips under control.

Checkpoints

• -The path runs low to high, from hips toward the face line.
• -Palms stay turned up through the entire arc.
• -Elbow bend stays slight and constant.
• -Shoulders stay pinned rather than reaching at the top.

Common mistakes

• -Turning it into a front raise by keeping the arms straight in front.
• -Using loads that force a press instead of a sweep.
• -Letting the palms rotate to neutral and losing the intended line.
• -Bouncing out of the bottom by the hips.