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Dumbbell Fly on Exercise Ball

Dumbbell Fly on Exercise Ball

The Dumbbell Fly on Exercise Ball is a compound exercise that targets the muscles of the chest, shoulders, and arms. It is a great exercise for building upper body strength and improving posture. To perform the Dumbbell Fly on Exercise Ball, you will need a pair of dumbbells and an exercise ball. Start by sitting on the exercise ball with your feet flat on the ground and your knees at a 90-degree angle. Hold a dumbbell in each hand and extend your arms straight up above your chest, palms facing each other. Slowly lower your arms out to the sides, keeping a slight bend in your elbows, until you feel a stretch in your chest. Be sure to maintain control and avoid any swinging or jerking motions. Pause for a moment at the bottom, and then squeeze your chest muscles as you bring your arms back up to the starting position. It's important to choose an appropriate weight for this exercise. Start with lighter weights and gradually increase the resistance as you become stronger and more comfortable with the movement. Remember to always maintain proper form and listen to your body - if you experience any pain or discomfort, stop the exercise. Incorporating the Dumbbell Fly on Exercise Ball into your workout routine can help you build a well-rounded upper body, increase your overall strength, and enhance your posture. As with any exercise, it's important to prioritize safety, keep proper form, and gradually progress with weights to avoid injury.


  • Sit on an exercise ball with a dumbbell in each hand and walk your feet forward until your upper back is resting on the ball.
  • Engage your core and maintain a stable torso throughout the exercise.
  • Start with your arms extended straight up toward the ceiling, palms facing each other, and a slight bend in your elbows.
  • Lower the dumbbells out to the sides in a wide arc, keeping a slight bend in your elbows. Lower them until your upper arms are parallel to the floor, or just slightly below.
  • Pause for a moment, then engage your chest muscles to bring the dumbbells back up to the starting position.
  • Repeat for the desired number of repetitions.
  • Remember to breathe throughout the exercise, exhaling as you push the dumbbells up and inhaling as you lower them down.
  • Once you are comfortable with the movement, you can increase the weight of the dumbbells to progress the exercise.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Engage your core muscles to stabilize your body.
  • Start with lighter dumbbells and gradually increase the weight as your strength improves.
  • Control the movement and avoid using momentum to perform the exercise effectively.
  • Inhale during the eccentric phase (lowering the dumbbells) and exhale during the concentric phase (lifting the dumbbells).
  • Keep your arms slightly bent to reduce stress on the elbow joints.
  • Maintain a slow and controlled tempo to maximize muscle activation.
  • Avoid locking your elbows at the top of the movement to keep tension on the muscles.
  • Perform the exercise in front of a mirror to ensure proper form and alignment.
  • Consult a fitness professional to ensure proper execution and to adapt the exercise to your specific needs.

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