How to do the Dumbbell Fly On Exercise Ball
Dumbbell Fly On Exercise Ball is a beginner single-joint isolation pushing exercise targeting the Pectorals in the Chest region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders and Triceps.
Dumbbell Fly On Exercise Ball demonstration · © GymiaFit
Dumbbell Fly On Exercise Ball at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Shoulders, Triceps
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Fly On Exercise Ball step by step
- 1Sit on an exercise ball and hold a dumbbell in each hand.
- 2Walk your feet forward and roll your body down until your head, neck, and upper back are supported by the ball.
- 3Extend your arms straight up above your chest, palms facing each other.
- 4Bend your elbows slightly and lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
- 5Pause for a moment, then reverse the movement and squeeze your chest muscles as you bring the dumbbells back to the starting position.
- 6Repeat for the desired number of repetitions.
Dumbbell Fly On Exercise Ball — questions
What muscles does the Dumbbell Fly On Exercise Ball work?
The Dumbbell Fly On Exercise Ball primarily targets the Pectorals. It also recruits the Shoulders, Triceps as secondary movers.
What equipment do I need for the Dumbbell Fly On Exercise Ball?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Fly On Exercise Ball suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Fly On Exercise Ball?
Dumbbell Around Pullover, Dumbbell Decline Fly, Dumbbell Decline One Arm Fly train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Fly On Exercise Ball demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.