Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Dumbbell fly on exercise ball

Intermediate

Dumbbell fly on exercise ball is a isolation dumbbell exercise for the chest, also working the front delts and triceps.

What it works

Primary muscle

Chest

Also works

Front deltsTriceps

Equipment
Dumbbell
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Sit on an exercise ball and hold a dumbbell in each hand.
  2. 2Walk your feet forward and roll your body down until your head, neck, and upper back are supported by the ball.
  3. 3Extend your arms straight up above your chest, palms facing each other.
  4. 4Bend your elbows slightly and lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
  5. 5Pause for a moment, then reverse the movement and squeeze your chest muscles as you bring the dumbbells back to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Isometric chest squeezeBodyweight
  • Cable decline flyCable
  • Cable one arm decline chest flyCable
  • Dumbbell incline fly on exercise ballDumbbell
  • Dumbbell one arm fly on exercise ballDumbbell
  • Dumbbell one leg fly on exercise ballDumbbell

Easier variations

  • Isometric chest squeezeBodyweight
  • Lever seated flyMachine

Harder variations

  • Dumbbell one leg fly on exercise ballDumbbell
  • Dumbbell incline one arm fly on exercise ballDumbbell
  • Dumbbell one arm chest fly on exercise ballDumbbell
  • Dumbbell decline one arm flyDumbbell
Logged today · 90 seconds restDumbbell fly on exercise ball

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Chest exercises

  • Archer push upBodyweight
  • Assisted chest dip (kneeling)Machine
  • Assisted seated pectoralis major stretch with stability ballMachine
  • Assisted wide-grip chest dip (kneeling)Machine
  • Band bench pressResistance band
  • Band chest flyResistance band