Dumbbell Single-Arm Chest Fly on Stability Ball

Chest · Dumbbell · Expert

How to do it

1. Sit on an exercise ball with a dumbbell in one hand and your feet flat on the ground.
2. 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.
3. Extend your arm with the dumbbell straight up above your chest, palm facing inward.
4. Slowly lower the dumbbell out to the side, keeping a slight bend in your elbow.
5. Pause for a moment when your arm is parallel to the ground.
6. Engage your chest muscles to bring the dumbbell back up to the starting position.
7. Repeat for the desired number of repetitions, then switch arms.

Muscles worked

Primary: Pectorals
Secondary: Shoulders, Triceps

Related exercises

Barbell Bench Press

Dumbbell Bench Press

Dumbbell Incline Bench Press

Chest Dip

Alternating Arm-Raise Push-Up

Barbell Decline Bench Press