Skip to content
WorkoutPlan.
Horizontal Push Dumbbell Intermediate Video

How to do the Dumbbell Flies (Stability Ball)

Primary: Chest · also works Shoulders, Triceps, Biceps.

Dumbbell Flies on a Stability Ball is an effective exercise targeting the chest muscles while also engaging the core and other stabilizing muscles. This exercise is great for those looking to increase muscle definition and stability simultaneously.

Demo video: Dumbbell Flies (Stability Ball) · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Start by sitting on a stability ball with a dumbbell in each hand. Slowly walk your feet forward and roll your back onto the ball until only your upper back is in contact with the ball. Your feet should be flat on the floor, knees at 90-degree angles.

  2. 2

    Extend your arms straight above your chest, palms facing each other, and dumbbells nearly touching.

  3. 3

    Slowly lower the dumbbells out to your sides with a slight bend in your elbows, feeling a stretch in your chest. Once your upper arms are parallel to the floor, squeeze your chest muscles to bring the dumbbells back to the starting position.

Coaching cues

  • Ensure that your core is engaged throughout the exercise to maintain stability and prevent lower back strain.
  • Use a controlled motion and avoid letting the dumbbells drop quickly to reduce the risk of injury and enhance muscle activation.
  • Keep your shoulder blades retracted and chest up throughout the movement to maximize chest engagement and support proper form.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Dumbbell Flies (Stability Ball) alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Dumbbell Bench PressDumbbell · beginner Dumbbell Floor PressDumbbell · beginner Incline Dumbbell PressDumbbell · beginner Dumbbell FlyDumbbell · intermediate Dumbbell FlyesDumbbell · beginner Dumbbell Press (Floor)Dumbbell · beginner

Frequently asked questions

What muscles does the Dumbbell Flies (Stability Ball) work?

Primary: Chest. Secondary: Chest, Shoulders, Triceps, Biceps

How many sets and reps of Dumbbell Flies (Stability Ball) should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Dumbbell Flies (Stability Ball)?

Same movement pattern, different equipment: Dumbbell Bench Press, Dumbbell Floor Press, Incline Dumbbell Press, Dumbbell Fly, Dumbbell Flyes, Dumbbell Press (Floor).

Is the Dumbbell Flies (Stability Ball) good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.