Dumbbell Fly On Exercise Ball
A chest isolation move done on an exercise ball, lowering dumbbells in a wide arc and bringing them back together over the chest.
Secondary muscles
How to do it
- Sit on the exercise ball holding a dumbbell in each hand at your thighs.
- Walk your feet forward and roll down until your head, neck, and upper back rest on the ball, then lift your hips so your torso is level.
- Press the dumbbells above your chest with your palms facing each other and your elbows slightly bent.
- Lower your arms out to the sides in a wide arc while keeping the same small bend in your elbows.
- Stop when your upper arms are roughly in line with your torso and your chest feels stretched.
- Bring the dumbbells back together over your chest along the same arc and squeeze your chest at the top.
Form cues
- Keep hips up
- Soft bend in elbows
- Open wide, not too low
- Bring bells together smoothly
Common mistakes
- Letting the hips sag below the torso
- Turning the movement into a press by bending the elbows too much
- Lowering the dumbbells far below chest level
- Shrugging the shoulders up toward the ears
Breathing
Inhale as you lower the dumbbells out to the sides, and exhale as you bring them back together over your chest.
