dumbbell one arm chest fly on exercise ball
dumbbell one arm chest fly on exercise ball — highlighted muscle: pectorals

Muscles worked

pectorals, shoulders, triceps

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dumbbell one arm chest fly on exercise ball

Body part
chest
Equipment
dumbbell
Target muscle
pectorals
Muscle group
shoulders

Secondary muscles

shoulderstriceps

How to perform it

  1. 1

    Sit on an exercise ball with a dumbbell in one hand and your feet flat on the ground.

  2. 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. 3

    Extend your arm with the dumbbell straight up above your chest, palm facing inward.

  4. 4

    Slowly lower the dumbbell out to the side, keeping a slight bend in your elbow.

  5. 5

    Pause for a moment when your arm is parallel to the ground.

  6. 6

    Engage your chest muscles to bring the dumbbell back up to the starting position.

  7. 7

    Repeat for the desired number of repetitions, then switch arms.

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