Dumbbell Fly On Exercise Ball
Learn how to do the Dumbbell Fly On Exercise Ball with proper form and technique. This dumbbell exercise primarily targets your Pectorals, with secondary emphasis on Shoulders, Triceps.
How to Do the Dumbbell Fly On Exercise Ball
Follow these steps to perform the Dumbbell Fly On Exercise Ball with correct form:
- 1Sit on an exercise ball and hold a dumbbell in each hand.
- 2Walk your feet forward and roll your body down until your head, neck, and upper back are supported by the ball.
- 3Extend your arms straight up above your chest, palms facing each other.
- 4Bend your elbows slightly and lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
- 5Pause for a moment, then reverse the movement and squeeze your chest muscles as you bring the dumbbells back to the starting position.
- 6Repeat for the desired number of repetitions.
Dumbbell Fly On Exercise Ball Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- dumbbell
- Body Part
- chest
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Dumbbell Fly On Exercise Ball?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Chest Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Dumbbell Fly On Exercise Ball work?
The Dumbbell Fly On Exercise Ball primarily targets your Pectorals. Secondary muscles worked include Shoulders, Triceps. This makes it an effective exercise for developing your chest.
What equipment do I need for the Dumbbell Fly On Exercise Ball?
The Dumbbell Fly On Exercise Ball requires dumbbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Dumbbell Fly On Exercise Ball with proper form?
Start by Sit on an exercise ball and hold a dumbbell in each hand. Walk your feet forward and roll your body down until your head, neck, and upper back are supported by the ball. Extend your arms straight up above your chest, palms facing each other. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Dumbbell Fly On Exercise Ball?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
What are the best sets and reps for the Dumbbell Fly On Exercise Ball?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Dumbbell Fly On Exercise Ball best for?
The Dumbbell Fly On Exercise Ball fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.
Track Dumbbell Fly On Exercise Ball in Cora
Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.
Download Cora for iOS