Dumbbell One Arm Fly On Exercise Ball
Also known as: one arm dumbbell fly on exercise ball
What Dumbbell One Arm Fly On Exercise Ball really gives you is chest thickness through a full range, driven by independent dumbbell loading.
How to do Dumbbell One Arm Fly On Exercise Ball
- Sit on an exercise ball with a dumbbell in one hand and your feet flat on the ground.
- Walk your feet forward and roll your body down until your upper back is resting on the exercise ball.
- Extend your arm with the dumbbell straight up above your chest, palm facing inwards.
- Slowly lower the dumbbell out to the side, keeping a slight bend in your elbow.
- Pause for a moment, then squeeze your chest muscles to bring the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Dumbbell One Arm Fly On Exercise Ball Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Size up only when both sides finish equally strong.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Add reps on the smaller bell before you size up.
Common Dumbbell One Arm Fly On Exercise Ball Mistakes
Letting the stronger arm set the pace for both sides
Match the weaker side rep for rep and stop when it stops.
Flaring the elbows straight out to the sides
Keep the upper arms nearer 45 degrees from the torso.
Easier and Harder Than Dumbbell One Arm Fly On Exercise Ball
Swap Dumbbell One Arm Fly On Exercise Ball For
Dumbbell One Arm Fly On Exercise Ball — Frequently Asked Questions
How do you do the Dumbbell One Arm Fly On Exercise Ball?
Sit on an exercise ball with a dumbbell in one hand and your feet flat on the ground. Walk your feet forward and roll your body down until your upper back is resting on the exercise ball. Extend your arm with the dumbbell straight up above your chest, palm facing inwards. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell One Arm Fly On Exercise Ball work?
The Dumbbell One Arm Fly On Exercise Ball primarily targets the pectorals. It is classified as a chest exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell One Arm Fly On Exercise Ball should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell One Arm Fly On Exercise Ball good for beginners?
Not usually. The Dumbbell One Arm Fly On Exercise Ball is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell One Arm Fly On Exercise Ball?
Try the Cable Middle Fly, Incline Push Up Depth Jump or the Assisted Chest Dip (kneeling). Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell One Arm Fly On Exercise Ball the same as the one arm dumbbell fly on exercise ball?
Yes. The Dumbbell One Arm Fly On Exercise Ball is also commonly called the one arm dumbbell fly on exercise ball. Different gyms and training programs label it differently, but "one arm dumbbell fly on exercise ball" refer to this same movement.
