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Chest · Dumbbell · Intermediate

How to do Dumbbell One Arm Fly On Exercise Ball

The dumbbell one arm fly on exercise ball is a chest exercise that also challenges balance and core stability. It involves performing a single-arm fly movement while lying with your upper back on an exercise ball, which increases the demand on stabilizing muscles.

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

How to do Dumbbell One Arm 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 and roll your body down until your upper back is resting on the exercise ball.
  3. Extend your arm with the dumbbell straight up above your chest, palm facing inwards.
  4. Slowly lower the dumbbell out to the side, keeping a slight bend in your elbow.
  5. Pause for a moment, then squeeze your chest muscles to bring the dumbbell back to the starting position.
  6. Repeat for the desired number of repetitions, then switch arms.

Muscles worked

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

Track Dumbbell One Arm Fly On Exercise Ball in SPLYT

Dumbbell One Arm 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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