How to do the Dumbbell One Arm Fly On Exercise Ball
Dumbbell One Arm Fly On Exercise Ball is a beginner single-joint isolation pushing exercise targeting the Pectorals in the Chest region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders and Triceps.
Dumbbell One Arm Fly On Exercise Ball demonstration · © GymiaFit
Dumbbell One Arm Fly On Exercise Ball at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Shoulders, Triceps
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell One Arm Fly On Exercise Ball step by step
- 1Sit on an exercise ball with a dumbbell in one hand and your feet flat on the ground.
- 2Walk your feet forward and roll your body down until your upper back is resting on the exercise ball.
- 3Extend your arm with the dumbbell straight up above your chest, palm facing inwards.
- 4Slowly lower the dumbbell out to the side, keeping a slight bend in your elbow.
- 5Pause for a moment, then squeeze your chest muscles to bring the dumbbell back to the starting position.
- 6Repeat for the desired number of repetitions, then switch arms.
Dumbbell One Arm Fly On Exercise Ball — questions
What muscles does the Dumbbell One Arm Fly On Exercise Ball work?
The Dumbbell One Arm Fly On Exercise Ball primarily targets the Pectorals. It also recruits the Shoulders, Triceps as secondary movers.
What equipment do I need for the Dumbbell One Arm Fly On Exercise Ball?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell One Arm Fly On Exercise Ball suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell One Arm Fly On Exercise Ball?
Dumbbell Around Pullover, Dumbbell Decline Fly, Dumbbell Decline One Arm Fly train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell One Arm Fly On Exercise Ball demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.