Smart Workout Diary

Dumbbell Single-Leg Fly Stability Ball

The single-leg dumbbell fly on a stability ball is a chest fly performed while the upper back is supported on a stability ball and one leg is lifted. It primarily trains the chest while challenging the shoulders, triceps, glutes, abs, and balance. It can support chest hypertrophy and strength while improving trunk and hip stability.

Demonstration

Dumbbell Single-Leg Fly Stability Ball — demonstration 1
Dumbbell Single-Leg Fly Stability Ball — demonstration 2

Instructions

  1. Set up securely: Hold a dumbbell in each hand and place your upper back across the stability ball. Keep both feet on the floor, knees bent, and raise your hips until your torso is roughly parallel to the floor.
  2. Find your balance: Brace your abs and glutes, then lift one foot from the floor. Keep the raised knee bent and maintain level hips.
  3. Lower the weights: Start with the dumbbells above your chest, palms facing each other and elbows softly bent. Open your arms in a wide arc until you feel a comfortable chest stretch.
  4. Bring the dumbbells together: Squeeze your chest to return the weights over your chest using the same arc. Keep the elbow bend nearly unchanged and avoid knocking the dumbbells together.
  5. Finish with control: Complete the set without allowing your hips to drop or rotate. Place the lifted foot down before safely sitting up and changing sides.
Muscle Group
Chest
Type
Strength
Mechanics
Compound
Equipment
Dumbbell, Exercise Ball
Difficulty
Intermediate

Technique tips

  1. Use a light load first: The ball and single-leg position substantially increase the balance demand.
  2. Keep hips square: Maintain a firm glute bridge; if the pelvis twists or drops, return the raised foot to the floor.
  3. Protect the shoulders: Keep a soft elbow bend and stop the lowering phase before shoulder discomfort or loss of control.
  4. Breathe steadily: Inhale as the weights open and exhale as you squeeze them back together.
Exercise library