Dumbbell One Arm Chest Fly on Exercise Ball
Description
The dumbbell one arm chest fly on exercise ball is a unilateral chest fly done bridged on a stability ball. Working one side at a time forces the core to resist rotation while the chest does the fly.
Muscle Group
Equipment Required
Dumbbell One Arm Chest 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 parallel to the floor.
- Hold the dumbbell over the chest with a slight elbow bend.
- Brace the core and resist rotation.
- 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 One Arm Chest Fly on Exercise Ball Form & Visual
Dumbbell One Arm Chest Fly on Exercise Ball Benefits
- Isolates one side of the chest.
- Trains anti-rotation core.
- Ball adds instability.
- Builds the chest.
- Useful unilateral accessory.
Dumbbell One Arm Chest Fly on Exercise Ball Muscles Worked
- Pectoralis major
- Anterior deltoid
- Biceps brachii
- Core
Dumbbell One Arm Chest Fly on Exercise Ball Variations & Alternatives
- Dumbbell Fly
- Cable Fly
- Pec Deck
- One Arm Bench Press
