Chest exercise · dumbbell
Dumbbell Incline One Arm Fly on Exercise Ball
The dumbbell incline one arm fly on exercise ball is a dumbbell exercise that targets the chest (pectorals), with the shoulders assisting.
How to do the dumbbell incline one arm fly on exercise ball
- Sit on an exercise ball with a dumbbell in one hand.
- Walk your feet forward and roll your body down until your head, neck, and upper back are supported on the ball.
- Hold the dumbbell with your arm extended straight up over your chest, palm facing inwards.
- Slowly lower the dumbbell out to the side, keeping a slight bend in your elbow.
- Pause for a moment when your arm is parallel to the ground.
- Engage your chest muscles to bring the dumbbell back up to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the chest (pectorals). The shoulders work as secondary muscles. See all chest exercises or every dumbbell exercise.
