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Chest · Dumbbell
Dumbbell Incline Fly on Exercise Ball
Dumbbell Incline Fly on Exercise Ball is an intermediate isolation strength exercise that works the pectorals (chest), with the shoulders assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Upper Chest · Pectoralis Major, Clavicular Head
Secondary muscles
- Shoulders · Deltoids
How to do Dumbbell Incline Fly on Exercise Ball
- Sit on an exercise ball and walk your feet forward until your middle back is supported on the ball, feet slightly wider than shoulder-width, hinge your hips to form a 90 degree angle with your torso.
- Hold a dumbbell in each hand with your arms extended straight out to your sides at chest level, palms facing up. Bring the dumbbells up in a controlled manner, following a wide arc, until they meet above your chest.
- Slowly lower the dumbbells back out to your sides in a wide arc until your arms are level with your chest.
- Repeat the movement for the desired number of repetitions, ensuring a controlled and steady motion throughout.
Form tips
- Keep your back supported on the ball and your hips lowered to maintain a stable position.
- Engage your core to stabilize your body and maintain proper form.
- Exhale as you raise the dumbbells and inhale as you lower them.
Dumbbell Incline Fly on Exercise Ball alternatives
More pectorals exercises
Dumbbell Incline Fly on Exercise Ball FAQ
What muscles does Dumbbell Incline Fly on Exercise Ball work?
Dumbbell Incline Fly on Exercise Ball mainly works the pectorals in the chest (Pectoralis Major and Clavicular Head). The shoulders work as secondary muscles.
What equipment do you need for Dumbbell Incline Fly on Exercise Ball?
You need a dumbbell.
How many sets and reps of Dumbbell Incline Fly on Exercise Ball should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Incline Fly on Exercise Ball good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Dumbbell Incline Fly on Exercise Ball burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Incline Fly on Exercise Ball?
Other exercises for the pectorals include Band Incline Fly, Incline Bench Cable Fly, Machine Fly and Band Chest Fly.
For developers
Use Dumbbell Incline Fly on Exercise Ball in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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