Swiss Ball Dumbbell Flye
Swiss Ball Dumbbell Flye is a gym work out exercise that targets abs and chest and involves shoulders and triceps.
BEGINNER
Kneeling Rear Flye
Kneeling Rear Flye targets your upper-back muscles and shoulder muscles—particularly the posterior deltoids, or rear deltoids, on the backsides of your shoulders.
Demonstration Video
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Target Muscles
Instructions
- Hold the pair of dumbbells and get on your hands and knees on the floor. Place the dumbbells directly under your shoulders with your palms facing each other.
- Lift your one arm out to the side until it is parallel to the floor. Pause at the top and lower the weight back to the starting position.
Tips
- Don't twist your torso as you raise your arm. Keep your chest facing the ground.
- Make sure you use your full range of motion and keep your arm parallel to the floor.
- Don't let your lower back arch during the exercise. Keep your abs tight all the time.
Alternative Exercises
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