Dumbbell One Leg Fly on Exercise Ball

Dumbbell One Leg Fly on Exercise Ball

The Dumbbell One Leg Fly on Exercise Ball is a challenging exercise that targets multiple muscle groups in your upper body and core. This exercise combines the stability challenge of performing the exercise on an exercise ball with the added resistance provided by dumbbells. It requires not only strength but also balance and coordination to perform properly. During the Dumbbell One Leg Fly on Exercise Ball, you lie face down on an exercise ball with one leg raised off the ground behind you. Holding a dumbbell in each hand, you then extend your arms out to the sides in a flying motion while keeping a slight bend in your elbows. This movement engages your chest muscles (pectoralis major) along with the muscles in your shoulders (deltoids) and upper back (rhomboids and trapezius). Additionally, the exercise ball provides an unstable surface, which activates your core muscles to maintain balance and stability throughout the movement. This means that not only are you working your upper body muscles, but you're also engaging your abs and lower back as stabilizers. The Dumbbell One Leg Fly on Exercise Ball is a highly effective exercise for developing upper body strength, muscular endurance, and stability. It can be modified to suit different fitness levels by using lighter or heavier dumbbells and adjusting the height of the supporting leg. However, proper form and technique are crucial to prevent injury. Incorporating the Dumbbell One Leg Fly on Exercise Ball into your workout routine can help you achieve a sculpted upper body, improve your overall core strength, and enhance your balance and stability. As always, ensure that you maintain proper form throughout the exercise and listen to your body's limits to avoid strain or injury.


  • Start by placing an exercise ball on the ground and standing behind it.
  • With a dumbbell in one hand, bend your knee and place your foot on top of the exercise ball, balancing your weight on that leg.
  • Keep your core engaged and your back straight throughout the exercise.
  • Extend your other arm out to the side for balance.
  • With the dumbbell in your hand, start by retracting your shoulder blades and pulling the dumbbell up and out to the side, at a 45-degree angle from your body.
  • Keep your elbow slightly bent and focus on engaging your chest muscles as you perform the movement.
  • Pause for a moment at the top of the movement and squeeze your chest muscles.
  • Slowly lower the dumbbell back to the starting position, maintaining control and stability throughout the exercise.
  • Repeat for the desired number of repetitions, then switch sides and perform the exercise with the other leg and arm.

Tips & Tricks

  • Maintain proper form by keeping your core engaged throughout the exercise.
  • Focus on stabilizing your body by keeping your balance on the exercise ball.
  • Use lighter dumbbells initially to practice the movement and ensure proper form.
  • Gradually increase the weight of the dumbbells as you become more comfortable and balanced.
  • Start with a shorter range of motion and gradually increase it as you gain strength and stability.
  • Keep your shoulder blades retracted and squeezed together throughout the exercise.
  • Aim for controlled and smooth movements, avoiding any jerking or swinging motions.
  • Ensure that your elbows are slightly bent throughout the exercise to prevent strain on the joints.
  • Focus on proper breathing by exhaling during the exertion phase and inhaling during the relaxation phase.
  • Allow yourself enough recovery time between sets to prevent fatigue and maintain good form.


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