Dumbbell One Leg Fly on Exercise Ball

Setup

1. 01Sit on the ball with a dumbbell in each hand, then walk forward until your upper back and head rest on the ball.
2. 02Drive the hips up into a level bridge with knees bent about 90 degrees.
3. 03Press the dumbbells to arms length over the chest with palms facing each other.
4. 04Extend one leg straight so only the other foot supports you.

Execution

1. 01Brace the trunk and squeeze the glute of the supporting leg.
2. 02Lower the dumbbells in a wide arc with a fixed, slight elbow bend.
3. 03Stop when you feel a full stretch across the chest, around shoulder level.
4. 04Sweep the dumbbells back together over the chest without losing the bridge.

Checkpoints

• -Hips stay level and lifted for the entire set.
• -Elbow angle stays constant; the arc comes from the shoulders.
• -The ball does not roll or wobble during reps.
• -The raised leg stays still rather than swinging for balance.

Common mistakes

• -Letting the hips sag once the leg lifts.
• -Turning the fly into a press by bending the elbows deeper.
• -Loading too heavy for the single-leg base and losing balance.
• -Dropping the dumbbells past a comfortable shoulder stretch.