Exercise guide
Dumbbell Seated Hyght Fly
- Intermediate
- Isolation
- Rep-based
- Chest
- Shoulders
The Seated Hyght Fly is a hybrid isolation movement that targets the lateral deltoids and the clavicular head of the pectorals. By using a specific diagonal path, it maximizes tension on the upper chest and shoulders while minimizing joint strain.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the edge of a flat bench with your feet firmly planted and a dumbbell in each hand.
- Hinge forward slightly at the hips (about 10-15 degrees) while keeping your spine neutral and core engaged.
- Let the dumbbells hang at your sides with a neutral grip (palms facing each other) and a slight bend in your elbows.
How to do it
- Raise the dumbbells upward and outward at a 45-degree angle from your torso, forming a wide 'V' shape.
- Exhale as you lift the weights until they reach approximately eye level, focusing on pushing the weights away from your body.
- Inhale as you slowly lower the dumbbells back to the starting position using a controlled 3-second eccentric phase.
- Stop the descent just before the dumbbells touch your thighs to maintain constant tension.
Form checklist
- Keep a slight, fixed bend in the elbows throughout the entire range of motion.
- Avoid shrugging your shoulders toward your ears; keep your shoulder blades pinned down.
- Maintain the slight forward lean to ensure the tension stays on the upper chest and side delts.
- Ensure the movement is strictly at the shoulder joint without swinging the torso.
Pro tips
- Imagine you are trying to touch the top corners of the room to maximize the reach and lateral tension.
- Focus on the 'mind-muscle connection' at the top of the rep, squeezing the upper pecs and delts together.
- Use a lighter weight than you would for standard lateral raises to ensure perfect path mechanics.
Make it harder
- Incorporate a 2-second isometric pause at the peak of the movement.
- Perform '1.5 reps' by lifting to the top, lowering halfway, returning to the top, and then lowering fully.
Frequently asked
- What muscles does the dumbbell seated hyght fly work?
- The dumbbell seated hyght fly primarily targets the pectorals, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the dumbbell seated hyght fly?
- The dumbbell seated hyght fly uses dumbbell.
- Is the dumbbell seated hyght fly good for beginners?
- The dumbbell seated hyght fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.