Exercise Ball Dumbbell Fly

1. Select an appropriate weight for the dumbbells that will challenge you for your desired number of repetitions without compromising form.

2. Sit on an exercise ball with your feet flat on the floor.

3. Carefully walk your feet forward while simultaneously leaning back, rolling the ball under your body until it supports your upper and middle back; your knees should be bent at a 90-degree angle, and your hips should be horizontally aligned with your knees or slightly higher.

4. Hold the dumbbells with a neutral grip (palms facing inwards), and extend your arms vertically above your chest, keeping a slight bend in your elbows. This is your starting position.

5. With controlled movement, slowly lower the weights out to your sides in a wide arc until you feel a stretch in your chest. Keep the movement in your shoulders, maintaining the slight bend in your elbows throughout.

6. Using your chest muscles, bring the dumbbells back along the same wide arc to the starting position, exhaling as you lift. Imagine you are hugging a large tree; your hands would move in a semi-circle.

7. Perform the desired number of repetitions while maintaining controlled movements and using your chest muscles to initiate the motion.

8. Make sure to keep your head and neck stationary by looking straight up and not letting the lower back to arch excessively during the exercise.

9. Once you have completed the set, carefully bring the dumbbells together above your chest, and walk your feet back towards the ball while sitting up, using your thighs and abs to help you balance and return to a seated position on the ball.

Be sure to perform this exercise with proper form to maximise its benefit and minimise the risk of injury. If you're new to this exercise or unsure of the correct technique, it's advisable to seek guidance from a fitness professional.

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