Dumbbell One Leg Fly On Exercise Ball

Intermediate

Pectorals

Dumbbell

Dumbbell One Leg Fly On Exercise Ball is a step up once the basics feel easy and works as a chest-day opener.

How to do Dumbbell One Leg Fly On Exercise Ball

Sit on an exercise ball with a dumbbell in each hand, palms facing each other.
Place one foot on the ground and extend the other leg straight out in front of you.
Lean forward slightly and bring your arms out to the sides, keeping a slight bend in your elbows.
Slowly lower the dumbbells down and out to the sides, feeling a stretch in your chest.
Pause for a moment at the bottom, then squeeze your chest muscles to bring the dumbbells back up to the starting position.
Repeat for the desired number of repetitions, then switch legs and repeat.

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Dumbbell One Leg Fly On Exercise Ball Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Add reps on the smaller bell before you size up.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Size up only when both sides finish equally strong.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Start each set with the weaker arm and match it.

Common Dumbbell One Leg Fly On Exercise Ball Mistakes

Letting the bells drift off the working path

Keep both dumbbells travelling the same line on every rep.

Letting the shoulders roll forward at the bottom

Set the shoulder blades back and down before rep one and hold it there.

Easier and Harder Than Dumbbell One Leg Fly On Exercise Ball

Easier progression

Pec Deck Fly

Harder progression

Dumbbell One Arm Reverse Grip Press

Swap Dumbbell One Leg Fly On Exercise Ball For

Smith Incline Bench Press

Cable Incline Fly

Hands Bike

Dumbbell One Leg Fly On Exercise Ball — Frequently Asked Questions

How do you do the Dumbbell One Leg Fly On Exercise Ball?

Sit on an exercise ball with a dumbbell in each hand, palms facing each other. Place one foot on the ground and extend the other leg straight out in front of you. Lean forward slightly and bring your arms out to the sides, keeping a slight bend in your elbows. 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 Leg Fly On Exercise Ball work?

The Dumbbell One Leg 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 Leg Fly On Exercise Ball should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell One Leg Fly On Exercise Ball good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic chest patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Dumbbell One Leg Fly On Exercise Ball?

Try the Smith Incline Bench Press, Cable Incline Fly or the Hands Bike. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.