Dumbbell Incline One Arm Fly on Exercise Ball

Dumbbell Incline One Arm Fly on Exercise Ball

The Dumbbell Incline One Arm Fly on Exercise Ball is a fantastic exercise that targets the muscles in your chest, shoulders, and arms. It combines the stability challenge of the exercise ball with the unilateral movement of one arm at a time, making it excellent for improving balance, coordination, and overall upper body strength. This exercise is performed on an incline bench with an exercise ball placed at the head end. You will need a pair of dumbbells that you can comfortably lift for the prescribed number of repetitions. The incline angle can be adjusted based on your fitness level and comfort. The one-arm fly motion is executed by lying on the exercise ball with your upper back and head supported by the incline bench. While holding a dumbbell in one hand, extend your arm upward and then slowly lower it out to the side in a controlled manner, feeling a stretch in your chest muscles. Keep your core engaged and avoid using excessive momentum or swinging to lift the weight. Remember to maintain proper form throughout the exercise by keeping your shoulder blades retracted, chest lifted, and elbow slightly bent. Exhale as you lift the weight, and inhale as you return to the starting position. Aim for a full range of motion and a slow tempo to maximize the effectiveness of the exercise. Including the Dumbbell Incline One Arm Fly on Exercise Ball in your workout routine can help you build a stronger and more defined upper body, enhance muscular balance, and improve stability. As always, be sure to use appropriate weight, warm up before starting the exercise, and consult a fitness professional if you have any concerns or limitations.


  • Start by sitting on an exercise ball with your feet planted firmly on the ground.
  • Hold a dumbbell in one hand, with your arm extended straight above your shoulder, and your palm facing inward.
  • Slowly lower the dumbbell to your side, keeping a slight bend in your elbow.
  • Slowly return the dumbbell back to the starting position, making sure to keep your arm extended straight and your palm facing inward throughout the movement.
  • Repeat the exercise for the desired number of repetitions and then switch to the other arm.
  • Remember to engage your core and maintain proper form throughout the exercise.

Tips & Tricks

  • Ensure you have proper form throughout the exercise to avoid strain or injury.
  • Start with a weight that challenges you but still allows you to maintain control and proper form.
  • Focus on controlled and smooth movements, avoiding any jerking or swinging motions.
  • Engage your core muscles throughout the exercise to improve stability and overall effectiveness.
  • To increase difficulty, try using a stability ball of a larger size or by adding more weight.
  • Remember to breathe steadily and avoid holding your breath during the exercise.
  • If you're a beginner, start with a lighter weight and gradually increase as you become more comfortable and stronger.
  • Maintain a neutral spine position and avoid arching your back during the movement.
  • Consult with a fitness professional if you have any pre-existing conditions or concerns before attempting this exercise.
  • Include a proper warm-up and cool-down routine to prepare your body and prevent injury.


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