Beginner
DUMBBELL ONE LEG 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 each hand, palms facing each other.
2
Step:2 Place one foot on the ground and extend the other leg straight out in front of you.
3
Step:3 Lean forward slightly and bring your arms out to the sides, keeping a slight bend in your elbows.
4
Step:4 Slowly lower the dumbbells down and out to the sides, feeling a stretch in your chest.
5
Step:5 Pause for a moment at the bottom, then squeeze your chest muscles to bring the dumbbells back up to the starting position.
6
Step:6 Repeat for the desired number of repetitions, then switch legs and repeat.
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
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