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Chest · Intermediate

Dumbbell One Arm Chest Fly on Exercise Ball

Unilateral chest fly performed in a level stability-ball bridge, adding anti-rotation demand while the working arm follows a fixed fly arc.

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Exercise overview

Training details

ChestShouldersBicepsCoreGlutes

Equipment

Dumbbell

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit on the ball with one dumbbell, then walk forward until the upper back and shoulder blades are supported.
  2. 02Lift the hips into a level bridge, plant both feet, and hold the dumbbell above the chest with a soft elbow bend.
  3. 03Brace against rotation and lower the arm in a wide arc until the chest is stretched without shoulder discomfort.
  4. 04Sweep the dumbbell back above the sternum while keeping the elbow angle fixed.
  5. 05Complete equal repetitions on both sides and set the weight down only from a stable position.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell One-Arm Low-to-High FlyRelated variationDumbbell One Leg Fly on Exercise BallRelated variationDumbbell FlyRelated variationDumbbell Flat Flye HoldRelated variationDumbbell Fly on Exercise BallRelated variationDumbbell Single Arm Alternate Fly

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBench PressComparable substitutePush-UpComparable substituteDumbbell PulloverComparable substituteIsometric Chest SqueezesComparable substituteBattling Ropes FlyComparable substituteMid Cable Chest Fly

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