How to do the Dumbbell One Leg Fly On Exercise Ball
Dumbbell One Leg Fly On Exercise Ball is a beginner single-joint isolation pushing exercise targeting the Pectorals in the Chest region. Performed using dumbbell, exercise ball, it falls under the strength category. Secondary muscles engaged include Shoulders and Triceps.
Dumbbell One Leg Fly On Exercise Ball demonstration · © GymiaFit
Dumbbell One Leg Fly On Exercise Ball at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Shoulders, Triceps
- Equipment
- Dumbbell, Exercise Ball
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell One Leg Fly On Exercise Ball step by step
- 1Sit on an exercise ball with a dumbbell in each hand, palms facing each other.
- 2Place one foot on the ground and extend the other leg straight out in front of you.
- 3Lean forward slightly and bring your arms out to the sides, keeping a slight bend in your elbows.
- 4Slowly lower the dumbbells down and out to the sides, feeling a stretch in your chest.
- 5Pause for a moment at the bottom, then squeeze your chest muscles to bring the dumbbells back up to the starting position.
- 6Repeat for the desired number of repetitions, then switch legs and repeat.
Dumbbell One Leg Fly On Exercise Ball — questions
What muscles does the Dumbbell One Leg Fly On Exercise Ball work?
The Dumbbell One Leg 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 Leg Fly On Exercise Ball?
You need dumbbell, exercise ball. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell One Leg 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 Leg Fly On Exercise Ball?
Dumbbell Incline Fly On Exercise Ball, Dumbbell Pullover On Exercise Ball, Cable Lying 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 Leg 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.