Dumbbell Incline One-Arm Fly on Stability Ball
The incline fly on a ball with one dumbbell; the free side stays still while the trunk resists the pull of the working arm.
How to do it
Setup
Upper back on the ball, hips below the shoulders, one bell over the upper chest.
Steps
- Lower the bell out to the side in a wide arc.
- Keep the chest square as the weight pulls sideways.
- Sweep it back up over the collarbone, then do the other arm.
Common mistakes
Rolling off the ball toward the bell: brace and keep both shoulders on it. Elbow bending into a press: freeze the angle. Going heavy: one-arm flys on a ball are light work.
Breathing
Inhale opening, exhale on the squeeze.
