Chest
DB UCV
A unique, underhand dumbbell fly variation designed to isolate the upper chest through a focused range of motion.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and hold a dumbbell in one hand using a supinated underhand grip with your palm facing forward.
Position the dumbbell slightly to the side of your hip with a slight bend in the elbow.
Lift the weight diagonally across your body toward the opposite shoulder while maintaining the underhand hand position.
Contract your upper chest at the top of the movement when the dumbbell reaches upper-chest height near the midline of your body.
Lower the dumbbell slowly back to the starting position along the same diagonal path and repeat for the desired reps before switching arms.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using excessive momentum or swinging the torso to lift the weight.
- Allowing the elbow to bend too far, turning the move into a bicep curl.
- Lifting the weight too high above the shoulder which shifts tension to the neck.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.