Exercise Lab

Ball Dumbbell Supine Fly Unilateral

View Instructions

Equipment

  • Dumbbells

Muscle Groups

  • Back
  • Chest
  • Hips & Buttocks
  • Legs

Purposes

  • Chest strength
  • Trunk and hip stability

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Description

  • With the dumbbell in one hand, maneuver into a "bridge" position on the stability ball
  • Your head, neck and upper back should be balanced on top of the ball
  • Keep your feet firmly on the ground and your hips up straight
  • Start with the dumbbell up, arm straight
  • Slowly lower the dumbbell to the side, keeping your arm straight
  • Keeping your body balanced, return the dumbbell to the top

ProTip

  • Keep your chest up

Mistakes

  • Dropping the hips
  • Twisting the torso