Dumbbell Fly on Exercise Ball

Dumbbell Fly On Exercise Ball


This exercise involves lying on an exercise ball while holding dumbbells and performing a fly motion with the arms. It targets the chest muscles and also engages the core for stability.

Muscle Group

Equipment Required

Dumbbell Fly on Exercise Ball Instructions

  1. Choose a pair of dumbbells that you can comfortably lift for 10-12 reps.
  2. Sit on an exercise ball and walk your feet forward until your upper back is resting on the ball.
  3. Hold the dumbbells with your palms facing each other and your arms extended above your chest.
  4. Slowly lower the dumbbells out to the sides, keeping a slight bend in your elbows.
  5. Stop when your arms are parallel to the ground.
  6. Pause for a moment, then slowly bring the dumbbells back up to the starting position.
  7. Repeat for 10-12 reps.

Dumbbell Fly on Exercise Ball Form & Visual

Dumbbell Fly on Exercise Ball

Dumbbell Fly on Exercise Ball Benefits

  • Targets the chest muscles, specifically the pectoralis major and minor
  • Engages the core muscles for stability and balance
  • Improves upper body strength and endurance
  • Increases range of motion in the shoulders
  • Can be modified for different fitness levels by adjusting the weight of the dumbbells
  • Provides a full body workout by incorporating the use of an exercise ball

Dumbbell Fly on Exercise Ball Muscles Worked

  • Chest muscles (pectoralis major and minor)
  • Shoulder muscles (anterior deltoids)
  • Triceps
  • Core muscles (abdominals and lower back)

Dumbbell Fly on Exercise Ball Variations & Alternatives