Dumbbell Fly on Exercise Ball

How to perform it

Step-by-step instructions

1. 01Sit on a properly sized stability ball with a dumbbell in each hand, then walk the feet forward until the head and upper back are supported.
2. 02Plant the feet wide, lift the hips into a level bridge, and hold the dumbbells above the chest with softly bent elbows.
3. 03Keep the bridge still and open both arms in a wide fly arc without changing the elbow angle.
4. 04Stop before either shoulder rolls forward or the ball and pelvis shift.
5. 05Squeeze the chest to return the dumbbells above it, then finish the set before walking back to a seated position.