The Dumbbell One Arm Fly On Exercise Ball is a core and upper body exercise that targets the chest, shoulders, and arms. This exercise is performed lying on an exercise ball with one arm extended out to the side while holding a dumbbell, and involves a lifting motion similar to a traditional dumbbell fly.
How to perform
Step by step instructions:1. Begin by selecting a light to moderate dumbbell weight that is suitable for your fitness level.
2. Sit on the exercise ball with your feet planted firmly on the ground, and carefully walk your feet forward as you roll down onto the ball until your head and shoulders are supported.
3. Hold the dumbbell in one hand, with your palm facing inwards towards your body. Extend your arm out to the side at shoulder height, keeping a slight bend in your elbow.
4. Engage your core muscles to maintain stability on the ball, and keep a neutral spine to avoid arching your back.
5. Inhale as you lower the dumbbell out to the side, while maintaining a slight bend in your elbow and keeping your arm parallel to the ground. Your arm should form a straight line with your shoulder.
6. Exhale as you lift the dumbbell back to the starting position, using the muscles in your chest and shoulders to bring your arm back up.
7. Repeat for the desired number of repetitions on one arm, then switch sides and repeat with the other arm.
8. To increase intensity, you can use a heavier dumbbell or increase the number of repetitions.
9. Remember to focus on maintaining proper form throughout the exercise to prevent injury and maximize the effectiveness of the workout.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.