Form cues
- Keep hips up
- Soft bend in elbows
- Open wide, not too low
- Bring bells together smoothly
Exercise
Dumbbell Fly On Exercise Ball
Chest, dumbbell
A chest isolation move done on an exercise ball, lowering dumbbells in a wide arc and bringing them back together over the chest.
Target: pectorals. Also works: shoulders, triceps.
Steps
- Sit on the exercise ball holding a dumbbell in each hand at your thighs.
- Walk your feet forward and roll down until your head, neck, and upper back rest on the ball, then lift your hips so your torso is level.
- Press the dumbbells above your chest with your palms facing each other and your elbows slightly bent.
- Lower your arms out to the sides in a wide arc while keeping the same small bend in your elbows.
- Stop when your upper arms are roughly in line with your torso and your chest feels stretched.
- Bring the dumbbells back together over your chest along the same arc and squeeze your chest at the top.
Common mistakes
- Letting the hips sag below the torso
- Turning the movement into a press by bending the elbows too much
- Lowering the dumbbells far below chest level
- Shrugging the shoulders up toward the ears
Breathing
Inhale as you lower the dumbbells out to the sides, and exhale as you bring them back together over your chest.
In the app, search for Dumbbell Fly On Exercise Ball and add it to a workout.