The Dumbbell Incline One Arm Fly on Exercise Ball is a challenging variation of the traditional dumbbell fly exercise that targets the chest muscles with an added element of core stabilization and balance.
How to perform
To perform the Dumbbell Incline One Arm Fly on Exercise Ball, follow these step-by-step instructions:1. Start by selecting a pair of dumbbells that are a suitable weight for your fitness level. Place an exercise ball in front of an incline bench and carefully lie face up on the ball, with your head, neck, and upper back supported on the ball.
2. Hold one dumbbell in one hand with your palm facing inward, and extend your arm straight up towards the ceiling. Keep your other arm extended out to the side for balance.
3. Slowly lower the dumbbell out to the side in a wide arc, keeping a slight bend in your elbow. Lower the weight until your chest feels a deep stretch, then reverse the motion and bring the weight back up to the starting position.
4. Repeat the movement for the desired number of reps on one side before switching to the other arm.
5. Remember to engage your core muscles throughout the exercise to maintain stability on the exercise ball.
6. To avoid injury, make sure to use a controlled movement and focus on using proper form throughout each repetition.
7. Perform 3-4 sets of 10-15 reps on each arm to effectively target your chest muscles and improve your balance and core strength.
8. Remember to breathe consistently throughout the exercise and take breaks as needed.
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.