Dumbbell Incline One Arm Fly on Exercise Ball
Description
The dumbbell incline one arm fly on exercise ball is a unilateral upper chest drill. Bridged across a stability ball with the upper back as the incline, the dumbbell fly isolates one side of the upper pec while the core resists rotation.
Muscle Group
Equipment Required
Dumbbell Incline One Arm Fly on Exercise Ball Instructions
- Sit on a stability ball with a dumbbell in one hand.
- Walk the feet out and bridge the upper back onto the ball.
- Press the hips up so the torso is at an incline.
- Hold the dumbbell over the chest with a slight elbow bend.
- Brace the core and resist rotation toward the loaded side.
- Lower the dumbbell out to the side in a fly arc.
- Pull the dumbbell back over the chest using the pec.
- Continue for all reps then switch sides.
Dumbbell Incline One Arm Fly on Exercise Ball Form & Visual
Dumbbell Incline One Arm Fly on Exercise Ball Benefits
- Isolates the upper chest.
- Trains anti-rotation core.
- Ball acts as adjustable incline.
- Builds the upper pec.
- Useful chest accessory.
Dumbbell Incline One Arm Fly on Exercise Ball Muscles Worked
- Pectoralis major
- Anterior deltoid
- Biceps brachii
- Core
Dumbbell Incline One Arm Fly on Exercise Ball Variations & Alternatives
- Dumbbell Fly
- Cable Fly
- Pec Deck
- Incline Dumbbell Fly
