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All exercises

Dumbbell one arm fly on exercise ball

Intermediate

Dumbbell one arm 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 and roll your body down until your upper back is resting on the exercise ball.
  3. 3Extend your arm with the dumbbell straight up above your chest, palm facing inwards.
  4. 4Slowly lower the dumbbell out to the side, keeping a slight bend in your elbow.
  5. 5Pause for a moment, then squeeze your chest muscles to bring the dumbbell back to the starting position.
  6. 6Repeat for the desired number of repetitions, then switch arms.

What to do instead

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

Easier variations

  • Isometric chest squeezeBodyweight
  • Lever seated flyMachine

Harder variations

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

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