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How to do Swiss Ball Dumbbell Fly:

• Step 1: Grab a pair of dumbbells and lie down on a Swiss ball so that your middle and upper back are placed firmly on the ball. Plant feet flat on the floor about shoulder-width apart. Raise hips so that they are in line with the rest of your body.
• Step 2: Raise dumbbells up above chest so that your arms are straight. Be sure dumbbells are above your lower chest not the upper chest. Palms should be facing each other. This is the starting position.
• Step 3: Begin exercise by slowly lowering dumbbells out to the sides of your body. Arms should have a slight bend in the elbows, but for the most part arms should be straight.
• Step 4: Lower weight down until dumbbells are just below your chest, pause, then reverse movement back to the starting position. This completes one rep.

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Muscles Worked

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Details

swiss ball dumbbell fly is a fitness ball and free weights exercise that primarily targets the chest ...more