Dumbbell Fly on Exercise Ball

Challenges chest isolation and core stability simultaneously. The exercise ball forces the stabilizers to work to maintain a bridge position.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Lie with your upper back on an exercise ball, hips lifted in a bridge. Hold dumbbells over your chest with a neutral grip.

Instructions

1. Lower the weights in a wide arc.
2. Feel the stretch in your chest.
3. Pull the weights back together.
4. Use your legs and core to stay stable.
5. Keep your hips high.

Common Mistakes

1. Dropping the hips.
2. Losing balance.
3. Overextending the range of motion.

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