Back, Chest, Hips & Buttocks, Hyperstrike Exercise Videos, Legs

Ball Dumbbell Supine Fly Unilateral

Ball Dumbbell Supine Fly Unilateral

[Elite_video_player id=”156″]

Muscle Groups
  • Back
  • Chest
  • Hips & Buttocks
  • Legs
  • Chest strength
  • Trunk and hip stability


The dumbbell supine fly performed on the ball is an advanced exercise requiring a strong core. By weighting the body on one side it forces you to work harder to stabilize the movement. The surface of the ball provides for more range of motion and therefore recruits more muscle to perform the action. If one side of you chest is stronger than the other this exercise can help even out development. Bodybuilders like to use this exercise as a “finishing” movement on their chest day.


  • 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


  • Dropping the hips
  • Twisting the torso