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Dumbbell One Arm Fly on Exercise Ball

Dumbbell One Arm Fly on Exercise Ball

The Dumbbell One Arm Fly on an Exercise Ball is a fantastic exercise that targets your chest muscles, primarily the pectoralis major. It combines the benefits of dumbbell flyes with the core stabilization challenge of an exercise ball, making it a great choice for those looking to improve their upper body strength and stability. To perform this exercise, you'll need an exercise ball and a pair of dumbbells. Start by sitting on the exercise ball with your feet planted firmly on the ground and your core engaged. Hold a dumbbell in one hand, and extend your arm straight up with the weight directly above your chest. From this starting position, slowly lower the dumbbell out to the side, keeping a slight bend in your elbow. Maintain control throughout the movement, focusing on the stretch in your chest muscles. Once you reach a comfortable stretch, reverse the movement and bring the dumbbell back to the starting position, squeezing your chest muscles as you go. The key to getting the most out of this exercise is to focus on proper form and control throughout. Engage your core and keep your back straight to ensure stability on the exercise ball. Be sure to use a weight that challenges you without compromising your form. Incorporating the Dumbbell One Arm Fly on an Exercise Ball into your workout routine can help you build a stronger and more defined chest, enhance core stability, and improve balance. Add it to your upper body workout regimen for a challenging and effective exercise.


  • Lie face down on an exercise ball, with your shins resting on the ball and your palms on the floor directly under your shoulders.
  • Walk your hands forward on the floor, allowing the exercise ball to roll forward until it is beneath your thighs. Your body should now be in a plank position, with your hands directly under your shoulders and your body in a straight line from head to heels.
  • Pick up a dumbbell with one hand and extend your arm straight out in front of you, parallel to the floor. This is your starting position.
  • Keeping your arm slightly bent, slowly lower the dumbbell out to the side in an arc motion, feeling a stretch in your chest muscles.
  • Pause for a brief moment at the bottom of the movement, then slowly raise the dumbbell back to the starting position, maintaining control and tension in your chest muscles throughout the exercise.
  • Complete the desired number of repetitions with one arm, then switch to the other arm and repeat.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Engage your core and keep your back straight to avoid any strain.
  • Start with a lighter weight to ensure you have control and stability.
  • Squeeze your chest muscles at the top of the movement for an extra contraction.
  • Perform the exercise in a slow and controlled manner to maximize muscle engagement.
  • Consider using a stability ball that suits your height and weight for added challenge and stability.
  • Don't forget to exhale as you bring the dumbbell up and inhale as you return to the starting position.
  • Always warm up properly before performing this exercise to prevent injury.
  • Gradually increase the weight as you become more comfortable and confident with the movement.
  • Listen to your body and take breaks if you start to feel any pain or discomfort.


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