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Chest · Dumbbell, exercise ball · Advanced

How to do Dumbbell One Leg Fly On Exercise Ball

The dumbbell one leg fly on exercise ball is a chest exercise that also challenges balance and core stability. It involves performing a dumbbell fly while balancing on one leg on an exercise ball, targeting the pectorals with secondary emphasis on shoulders and triceps.

Dumbbell One Leg Fly On Exercise Ball demonstration
Primary muscle
Chest
Also works
Shoulders and Triceps
Equipment
Dumbbell, exercise ball
Level
Advanced
Category
Chest

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

  1. Sit on an exercise ball with a dumbbell in each hand, palms facing each other.
  2. Place one foot on the ground and extend the other leg straight out in front of you.
  3. Lean forward slightly and bring your arms out to the sides, keeping a slight bend in your elbows.
  4. Slowly lower the dumbbells down and out to the sides, feeling a stretch in your chest.
  5. Pause for a moment at the bottom, then squeeze your chest muscles to bring the dumbbells back up to the starting position.
  6. Repeat for the desired number of repetitions, then switch legs and repeat.

Muscles worked

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

Track Dumbbell One Leg Fly On Exercise Ball in SPLYT

Dumbbell One Leg 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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