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Chest · Intermediate

Dumbbell One Leg Fly on Exercise Ball

Bilateral dumbbell fly in a stability-ball bridge with one leg extended, greatly increasing balance and anti-rotation demand.

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Exercise overview

Training details

ChestShouldersCoreGlutes

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Hold two light dumbbells and walk forward on the ball until the upper back is supported and the hips form a level bridge.
  2. 02Hold both dumbbells above the chest with soft elbows, then lift and extend one leg while keeping the pelvis level.
  3. 03Open both arms in a controlled fly arc without letting the ball or hips rotate.
  4. 04Bring the dumbbells back together over the chest with the elbow angles fixed.
  5. 05Complete the prescribed repetitions, then repeat with the other leg lifted.

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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 Chest Fly on Exercise BallRelated variationDumbbell One-Arm Low-to-High FlyRelated variationDumbbell 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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