Dumbbell One Leg Fly on Exercise Ball
Description
The dumbbell one leg fly on exercise ball is a chest fly performed on a stability ball with one leg lifted. The lifter lies on the ball, lifts one foot off the floor, and performs a fly with both arms. The single leg base adds brutal core and balance demand.
Equipment Required
Dumbbell One Leg 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 each hand and press them up over the chest.
- Lift one foot off the floor.
- Brace your core hard and keep the hips lifted.
- Lower the dumbbells out wide to the sides in a fly arc.
- Continue until the upper arms are parallel to the floor.
- Squeeze the chest to bring the dumbbells back over the chest.
- Switch legs between sets.
Dumbbell One Leg Fly on Exercise Ball Form & Visual
Dumbbell One Leg Fly on Exercise Ball Benefits
- Strong chest builder
- Adds core challenge
- Trains balance
- Builds chest size
- Strong dumbbell move
- Useful chest builder
Dumbbell One Leg Fly on Exercise Ball Muscles Worked
- Pectoralis major
- Anterior deltoid
- Core
Dumbbell One Leg Fly on Exercise Ball Variations & Alternatives
- DB Fly
- Cable Crossover
- DB Press on Ball
- Pec Deck
