dumbbell one arm chest fly on exercise ball
The dumbbell one arm chest fly on exercise ball is a unilateral chest exercise that also challenges core stability and balance by using an exercise ball as the base of support. It targets the pectoral muscles and also works the shoulders and triceps.
Difficulty
Equipment: dumbbell
Duration: 30seconds
Calories: ~7.5/per minute
STRENGTH
Target Muscle
pectoralsUPPER PUSH
Secondary Muscles
shoulderstriceps
Instructions
- Sit on an exercise ball with a dumbbell in one hand and your feet flat on the ground.
- Walk your feet forward, rolling the ball until your upper back is supported on the ball and your head, neck, and shoulders are off the ball.
- Extend your arm with the dumbbell straight up above your chest, palm facing inward.
- Slowly lower the dumbbell out to the side, keeping a slight bend in your elbow.
- Pause for a moment when your arm is parallel to the ground.
- Engage your chest muscles to bring the dumbbell back up to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
