Incline One-Arm Dumbbell Fly on Exercise Ball

Setup

1. 01Sit on a stability ball holding one dumbbell and walk the feet forward slightly.
2. 02Lean back so the upper back rests on the ball with hips below the shoulders for an incline angle.
3. 03Set the feet wide to resist the one-sided load.
4. 04Extend the dumbbell above the upper chest, palm in, elbow slightly bent.

Execution

1. 01Lower the dumbbell out to the side in a controlled arc until the upper chest stretches.
2. 02Brace hard so the hips and ball do not shift toward the weight.
3. 03Squeeze the chest to sweep the dumbbell back over the body.
4. 04Complete all reps, then switch arms without standing up if possible.

Checkpoints

• -The ball stays still through the whole set.
• -Hips stay level; no dipping toward the working side.
• -Elbow bend stays fixed through the arc.
• -Torso angle stays inclined, not flattening out.

Common mistakes

• -Letting the body roll toward the dumbbell at the bottom.
• -Using too much weight for the balance demand.
• -Rushing reps and letting momentum steer the arc.
• -Narrow foot placement that gives no lateral base.