Incline dumbbell fly on a stability ball exercise

Incline dumbbell fly on a stability ball

Exercise details

  • Target muscle: Upper Pectoralis Major
  • Synergists: Anterior Deltoid, Biceps Brachii (short head only)
  • Mechanics: Isolation
  • Force: Push

Starting position

  1. Sit on a stability ball with a dumbbell in each hand.
  2. Roll downwards until your back is on the ball.
  3. Raise the dumbbells over your chest with your elbows slightly bent and pointing out to the side. Your shoulders should be rotated internally.


  1. Inhale as you lower the dumbbells out to your sides in an arc-like motion until you feel a slight stretch in your chest or shoulder.
  2. Exhale as you return to the starting position by reversing the motion.
  3. Repeat for the prescribed number of repetitions.

Comments and tips

  • Compared to the incline dumbbell fly, this exercise forces the recruitment of more stabilizer muscles in the core to counteract the instability of the stability ball.
  • In the dumbbell fly on a stability ball, the torso is parallel to the floor, while in this exercise, the torso is at an incline. Use this exercise to emphasize the upper pectoralis major. To emphasize the lower pectoralis major instead, perform the dumbbell fly on a stability ball.
  • Spread your feet wider to help with balance. Note that this may decrease activation of your core stabilizer muscles.
  • See also the incline one-arm dumbbell fly on stability ball.

Incline dumbbell fly on a stability ball video

Sources, Shoulder Articulations

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