Dumbbell One Arm Chest Fly on Exercise Ball

Setup

1. 01Sit on the ball with a light dumbbell in one hand and walk out until the upper back rests on it.
2. 02Bridge the hips up level with the knees and shoulders.
3. 03Press the dumbbell over the chest with a soft bend in the elbow.
4. 04Rest the free hand on the hip or the ribs.

Execution

1. 01Lower the dumbbell out to the side in a wide arc, keeping the elbow bend fixed.
2. 02Stop when a stretch is felt across that side of the chest.
3. 03Squeeze the chest to bring the dumbbell back over the midline.
4. 04Keep the hips level and the ball still, then switch arms.

Checkpoints

• -Hips and shoulders stay square as the load moves out to one side.
• -Elbow bend stays constant through the arc.
• -The dumbbell stays in view of the chest, not drifting behind the shoulder line.
• -The ball does not shift under the upper back.

Common mistakes

• -Letting the body roll toward the loaded side at the bottom of the arc.
• -Dropping the hips as the set fatigues.
• -Bending the elbow to shorten the lever instead of choosing a lighter dumbbell.
• -Lowering past a comfortable chest stretch.