Stability Ball Dumbbell Flye — how to, muscles worked, alternatives

How to do the Stability Ball Dumbbell Flye

Upper back on the ball, hips up level with your knees.
Hold the dumbbells over your chest, palms facing each other.
Slowly lower the weights out to the sides in a wide arc.
Bring the dumbbells back up, squeezing your chest as you finish.

Full technique — 7 steps

Sit on a stability ball holding a dumbbell in each hand, then walk your feet forward until your upper back rests on the ball.
Raise your hips level with your knees, knees bent about 90 degrees and feet flat on the floor.
Hold the dumbbells over your chest, palms facing each other, with a slight, fixed bend in your elbows.
Lower the weights out to your sides in a wide arc without changing your elbow angle.
Descend until your chest is fully stretched and your upper arms reach about shoulder level.
Bring the dumbbells back together along the same arc by drawing your upper arms inward.
Keep your hips up and still throughout the set.

Common mistakes

Turning the flye into a press
Bending and straightening the elbows
Dropping too deep at bottom
Letting the hips sag toward the floor
Rolling off center on the ball

Form cues

Slight elbow bend, fixed angle
Hug in a wide arc
Stretch, don't force depth
Keep hips up

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

Easier Dumbbell Floor Flye Beginner
Easier Dumbbell Flye Beginner
This exercise Stability Ball Dumbbell Flye Intermediate

Too hard for now? Start with the Dumbbell Flye.

Quick answers

What muscles does the Stability Ball Dumbbell Flye work?

Primary: Mid chest 9/10. Also works: Upper chest 6/10, Front delts 5/10, Biceps 3/10, Rotator Cuff 3/10.

When should I do the Stability Ball Dumbbell Flye in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

How many sets and reps of the Stability Ball Dumbbell Flye?

Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 3 reps in reserve. Muscle growth: 3–4 sets of 10–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Stability Ball Dumbbell Flye?

Cable machine: Lying Cable Flye, Mid Cable Flye. Resistance bands: Single Arm Resistance Band Chest Flye, Incline Resistance Band Flye. No equipment: Standing Bodyweight Flye. Weight plates: Lying Svend Press, Incline Svend Press.