Dumbbell One Arm Fly on Exercise Ball
Description
The dumbbell one arm fly on exercise ball is a unilateral chest fly performed on a stability ball. The lifter lies on a ball with the upper back supported and performs a fly with one arm at a time. The unstable ball and unilateral load create brutal core demand.
Equipment Required
Dumbbell One Arm Fly on Exercise Ball Instructions
- Sit on a stability ball and walk the feet out so the upper back rests on the ball.
- Hold a dumbbell in one hand and place the other on the hip.
- Press the dumbbell up over the chest.
- Brace your core hard and keep the hips lifted.
- Lower the dumbbell out wide to the side in a fly arc.
- Continue until the upper arm is parallel to the floor.
- Squeeze the chest to bring the dumbbell back over the chest.
- Complete reps and switch sides.
Dumbbell One Arm Fly on Exercise Ball Form & Visual
Dumbbell One Arm Fly on Exercise Ball Benefits
- Strong unilateral chest builder
- Adds core challenge
- Trains the obliques
- Builds chest size
- Strong dumbbell move
- Useful chest builder
Dumbbell One Arm Fly on Exercise Ball Muscles Worked
- Pectoralis major
- Anterior deltoid
- Core
Dumbbell One Arm Fly on Exercise Ball Variations & Alternatives
- DB Fly
- Cable Crossover
- DB Press on Ball
- Pec Deck
