Dumbbell One Arm Fly On Exercise Ball

Pectoralis MajorDumbbellBeginner
Lie face down on an exercise ball with a dumbbell in one hand. Keep your feet hip-width apart and toes on the ground. Maintain a slight bend in your elbows throughout the movement. Begin with your arm fully extended, parallel to the ground. Inhale as you slowly raise your arm to the side until it is in line with your body, engaging your chest muscles. Exhale as you bring your arm back down to the starting position, maintaining control throughout the movement. Repeat on the other side.

How to perform the Dumbbell One Arm Fly On Exercise Ball

  1. Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell One Arm Fly On Exercise Ball using your dumbbell.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your pectoralis major rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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