Description

The dumbbell incline one arm fly on an exercise ball is a unilateral exercise that targets the chest muscles and also engages the stabilizing muscles to improve balance and core strength.

Starting Position

Sit on the exercise ball with dumbbell in hand, walk your feet forward to roll down the ball until your head and shoulders are supported. Keep your core engaged and feet hip-width apart.

Technical Execution

With the dumbbell in one hand, start with your elbow slightly bent. Open your arm out to the side in a fly motion, keeping a slight bend in the elbow. Slowly return to the starting position with control.

Range of Motion

Maintain a controlled range of motion, focusing on the stretch and contraction of the chest muscles throughout the exercise.

Variations

Variations include using different weights for intensity, adjusting the incline level of the bench, or performing the exercise on a stable surface for less stability challenge.

Common Mistakes

Common mistakes include improper form leading to potential shoulder strain, using excessive weight, and not engaging the core muscles.

Practical Advice

To avoid injuries, start with a light weight to focus on form and stability. Engage the core throughout the movement for better balance.

Additional Notes

This exercise is suitable for intermediate level fitness enthusiasts looking to challenge their chest muscles and core strength.

Difficulty Level

Intermediate

Equipment Needed

Exercise ball

Primary Muscles

chest

Secondary Muscles