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Dumbbell Fly on Stability Ball
Dumbbell fly on a stability ball isolates the chest through horizontal adduction while challenging core stability on an unstable surface; used for hypertrophy and balance training.
About Exercise
Equipment
Dumbbells, Stability Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Abs, Obliques
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest
Shoulders
7/10Anterior Delts
Abs
5/10Rectus Abdominis
Obliques
4/10External Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on stability ball with dumbbells on thighs, roll back until upper back and head are supported, lift hips to align knees to shoulders, feet flat hip-width.
- Hold dumbbells above chest with neutral grip and slight elbow bend.
- Inhale and lower dumbbells out to sides in arc until level with shoulders.
- Exhale and squeeze chest to arc dumbbells back above chest.
- Maintain core engagement and stable hips throughout.
- Repeat for reps, controlling descent.
Coaching Tips
Form Cues
- Squeeze chest at top
- Keep slight elbow bend
- Engage core tight
- Hips level and stable
- Arc path, not straight line
Breathing
Inhale during lowering phase, exhale as you squeeze and lift.
Tempo
3-1-1
Range of Motion
Start with arms extended above chest, lower until upper arms parallel to floor, return to full adduction without locking elbows.
Safety
Safety Notes
- Start with light weights
- Ensure ball is inflated properly
- Avoid if acute shoulder pain
- Master bench fly first
- Clear space around ball
Spotting
Spot from sides assisting dumbbells if needed; not typically required for lighter loads.
Common Mistakes
- Locking elbows
- Lowering past shoulders
- Rocking on ball
- Dropping hips
- Using momentum
When to Avoid
- shoulder impingement
- lower back instability
Flexibility Needed
- shoulder horizontal adduction
- thoracic extension
Build Up First
- master dumbbell fly on bench
- basic core stability
Also known as
Stability Ball Dumbbell Fly, Swiss Ball Chest Fly, Exercise Ball Dumbbell Fly
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