Beginner
DUMBBELL ONE ARM CHEST FLY ON EXERCISE BALL
Chest
Body Part
Pectorals
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Pectorals
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on an exercise ball with a dumbbell in one hand and your feet flat on the ground.
2
Step: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
Step:3 Extend your arm with the dumbbell straight up above your chest, palm facing inward.
4
Step:4 Slowly lower the dumbbell out to the side, keeping a slight bend in your elbow.
5
Step:5 Pause for a moment when your arm is parallel to the ground.
6
Step:6 Engage your chest muscles to bring the dumbbell back up to the starting position.
7
Step:7 Repeat for the desired number of repetitions, then switch arms.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
