Video Coming Soon
We're working on adding video demonstrations for this exercise.
Dumbbell Reverse Fly on Stability Ball
An isolation exercise performed prone on a stability ball using dumbbells to target rear deltoids and upper back, building shoulder stability and posture while engaging core for balance.
About Exercise
Equipment
Dumbbells, Stability Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Lower Back, Abs, Obliques
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Rear Delts
Traps
8/10Mid Traps
Lower Back
4/10Erector Spinae
Abs
3/10Obliques
3/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie face down on a stability ball positioned under your hips and abdomen, with toes on the floor and knees slightly bent. Hold dumbbells in each hand hanging below shoulders, elbows slightly bent.
- Brace core to stabilize on the ball.
- Squeeze shoulder blades and lift dumbbells out to sides in a wide arc.
- Keep elbows bent and avoid momentum.
- Raise arms until parallel to back or slightly above.
- Hold briefly at top for contraction.
- Lower dumbbells slowly with control back to start.
Coaching Tips
Form Cues
- Squeeze shoulder blades together
- Lead with elbows, not hands
- Keep neck neutral
- Brace core for stability
Breathing
Exhale as you lift the dumbbells; inhale as you lower them. Brace core throughout.
Tempo
3-1-2
Range of Motion
Start with arms hanging below shoulders; lift to arms parallel with back without exceeding shoulder height.
Safety
Safety Notes
- Use light weights to maintain form
- Ensure ball is properly inflated and undamaged
- Stop if shoulder or back pain occurs
- Position on non-slip surface
Spotting
Spotting not typically required; use light weights and focus on control for safety.
Common Mistakes
- Using momentum from torso
- Rounding the back
- Shrugging shoulders
- Locking elbows out
When to Avoid
- Acute shoulder impingement
- Lower back injuries
- Balance issues
Flexibility Needed
- Adequate shoulder horizontal abduction
- Thoracic spine mobility
Build Up First
- Master basic reverse fly form
- Core stability competency
Also known as
Stability Ball Rear Delt Fly, Prone Dumbbell Reverse Fly, Swiss Ball Reverse Fly
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Shrug on Stability Ball
Dumbbells, Stability Ball
Traps
Dumbbell Fly on Stability Ball
Dumbbells, Stability Ball
Chest
Dumbbell Arnold Press on Stability Ball
Dumbbells, Stability Ball
Shoulders
Dumbbell Lateral Raise on Stability Ball
Dumbbells, Stability Ball
Shoulders
Dumbbell Incline Fly on Stability Ball
Dumbbells, Stability Ball
Chest
Dumbbell Prone Shoulder Raise (on Stability Ball)
Dumbbells, Stability Ball
Shoulders
Stability Ball Cobra
Stability Ball
Traps
Dumbbell Reverse Fly
Dumbbells
Shoulders
Dumbbell Kneeling Lateral Raise on Stability Ball
Dumbbells, Stability Ball
Shoulders
Dumbbell Sit-Up on Stability Ball
Dumbbells, Stability Ball
Abs
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
