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Chest · Dumbbell · Advanced

How to do Dumbbell One Arm Chest Fly On Exercise Ball

The dumbbell one arm chest fly on exercise ball is a unilateral chest exercise that also challenges core stability and balance by using an exercise ball as the base of support. It targets the pectoral muscles and also works the shoulders and triceps.

Dumbbell One Arm Chest Fly On Exercise Ball demonstration
Primary muscle
Chest
Also works
Shoulders and Triceps
Equipment
Dumbbell
Level
Advanced
Category
Chest

How to do Dumbbell One Arm Chest Fly On Exercise Ball, step by step

  1. Sit on an exercise ball with a dumbbell in one hand and your feet flat on the ground.
  2. Walk your feet forward, rolling the ball until your upper back is supported on the ball and your head, neck, and shoulders are off the ball.
  3. Extend your arm with the dumbbell straight up above your chest, palm facing inward.
  4. Slowly lower the dumbbell out to the side, keeping a slight bend in your elbow.
  5. Pause for a moment when your arm is parallel to the ground.
  6. Engage your chest muscles to bring the dumbbell back up to the starting position.
  7. Repeat for the desired number of repetitions, then switch arms.

Muscles worked

Dumbbell One Arm Chest Fly On Exercise Ball works your chest as the main mover, with help from your shoulders and triceps.

Track Dumbbell One Arm Chest Fly On Exercise Ball in SPLYT

Dumbbell One Arm Chest Fly On Exercise Ball is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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