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All exercises

Dumbbell one leg fly on exercise ball

Advanced

Dumbbell one leg 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 each hand, palms facing each other.
  2. 2Place one foot on the ground and extend the other leg straight out in front of you.
  3. 3Lean forward slightly and bring your arms out to the sides, keeping a slight bend in your elbows.
  4. 4Slowly lower the dumbbells down and out to the sides, feeling a stretch in your chest.
  5. 5Pause for a moment at the bottom, then squeeze your chest muscles to bring the dumbbells back up to the starting position.
  6. 6Repeat for the desired number of repetitions, then switch legs and repeat.

What to do instead

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

Easier variations

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

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