Exercise guide
Dumbbell Fly On Exercise Ball
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
This variation combines pectoral isolation with intense core and glute stabilization, forcing the abs to work harder to maintain a bridge position on the unstable surface.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the stability ball and walk your feet forward until your upper back and shoulders are centered on the ball.
- Lift your hips into a bridge position so your torso is parallel to the floor, with knees bent at 90 degrees and feet hip-width apart.
- Hold the dumbbells directly above your chest with a neutral grip (palms facing each other) and a slight bend in the elbows.
How to do it
- Inhale and slowly lower the dumbbells out to the sides in a wide arc until you feel a deep stretch in your chest.
- Maintain the slight bend in your elbows throughout the descent to protect the shoulder joints.
- Exhale and squeeze your chest muscles to bring the weights back to the starting position, following the same wide arc.
- Maintain a controlled 3-0-2-0 tempo (3 seconds down, 2 seconds up) to maximize time under tension.
Form checklist
- Keep your hips elevated and glutes squeezed to maintain a flat tabletop position.
- Do not allow the dumbbells to drop below shoulder level at the bottom of the movement.
- Keep your core braced to prevent the ball from rolling or shifting side-to-side.
- Avoid clashing the dumbbells together at the top to maintain constant tension on the pectorals.
Pro tips
- Focus on the mind-muscle connection by imagining you are hugging a large tree to emphasize the pectoral contraction.
- Press your heels firmly into the floor to increase glute and core stability, providing a more solid base for the chest movement.
Make it harder
- Narrow your foot stance to further challenge your balance and increase the demand on your obliques.
- Perform the movement unilaterally (one arm at a time) to create a significant anti-rotational challenge for the core.
Frequently asked
- What muscles does the dumbbell fly on exercise ball work?
- The dumbbell fly on exercise ball primarily targets the pectorals, and also works the abs, deltoids, and serratus anterior as secondary muscles.
- What equipment do you need for the dumbbell fly on exercise ball?
- The dumbbell fly on exercise ball uses dumbbell.
- Is the dumbbell fly on exercise ball good for beginners?
- The dumbbell fly on exercise ball is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.