Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Dumbbell one arm chest fly on exercise ball

Advanced

Dumbbell one arm chest fly on exercise ball is a isolation dumbbell exercise for the chest, also working the front delts and triceps.

Trained one side at a time.

What it works

Primary muscle

Chest

Also works

Front deltsTriceps

Equipment
Dumbbell
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Sit on an exercise ball with a dumbbell in one hand and your feet flat on the ground.
  2. 2Walk your feet forward, rolling the ball until your upper back is supported on the ball and your head, neck, and shoulders are off the ball.
  3. 3Extend your arm with the dumbbell straight up above your chest, palm facing inward.
  4. 4Slowly lower the dumbbell out to the side, keeping a slight bend in your elbow.
  5. 5Pause for a moment when your arm is parallel to the ground.
  6. 6Engage your chest muscles to bring the dumbbell back up to the starting position.
  7. 7Repeat for the desired number of repetitions, then switch arms.

What to do instead

  • Dumbbell one arm fly on exercise ballDumbbell
  • Dumbbell incline one arm fly on exercise ballDumbbell
  • Dumbbell fly on exercise ballDumbbell
  • Dumbbell one leg fly on exercise ballDumbbell
  • Cable one arm decline chest flyCable
  • Isometric chest squeezeBodyweight

Easier variations

  • Dumbbell decline flyDumbbell
  • Dumbbell decline twist flyDumbbell
  • Dumbbell flyDumbbell
  • Dumbbell incline flyDumbbell
Logged today · 90 seconds restDumbbell one arm chest fly on exercise ball

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Chest exercises

  • Archer push upBodyweight
  • Assisted chest dip (kneeling)Machine
  • Assisted seated pectoralis major stretch with stability ballMachine
  • Assisted wide-grip chest dip (kneeling)Machine
  • Band bench pressResistance band
  • Band chest flyResistance band