Description

The dumbbell one arm fly on exercise ball is an effective exercise that targets the chest and engages the core for stability.

Starting Position

Sit on the exercise ball with your feet planted firmly on the ground, holding a dumbbell in one hand with your arm extended towards the ceiling.

Technical Execution

Slowly lower the dumbbell out to the side in a controlled motion, keeping a slight bend in the elbow. Return to the starting position by squeezing the chest and bringing the dumbbell back up.

Range of Motion

Focus on a full range of motion, ensuring you feel a stretch in the chest at the bottom of the movement and contract the chest at the top.

Variations

You can perform this exercise on a stability ball, bench, or even using both arms simultaneously for a different challenge.

Common Mistakes

Common mistakes include using improper form, swinging the weight, and not engaging the chest muscles effectively.

Practical Advice

Ensure you maintain a controlled movement, focus on squeezing the chest at the top of the movement, and use a weight that allows you to perform the exercise with proper form.

Additional Notes

This exercise is great for improving chest strength and stability.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

chest

Secondary Muscles