Dumbbell One Leg Fly On Exercise Ball 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Core
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Advanced
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell One Leg Fly on Exercise Ball is an effective isolation exercise that primarily targets the chest while engaging the shoulders as a secondary muscle group. This exercise requires a dumbbell and an exercise ball. To perform it, you begin by carefully positioning your upper back and shoulders on the ball while keeping one leg elevated for balance. With a dumbbell in each hand, extend your arms out to the sides, forming a T shape, and then bring the dumbbells together above your chest, maintaining a slight bend in your elbows. Lower the weights slowly and repeat the movement, ensuring control and stability throughout. This exercise enhances chest strength and stability while also challenging the shoulders and core due to the balance required on the ball.
How to Perform
Begin by gently walking your feet forward, allowing the exercise ball to move beneath your body until only your upper back and shoulders are in contact with the ball.
Lift one leg off the ground and extend it straight, ensuring you maintain balance on the opposite leg and the ball. Keep your core engaged to help stabilize your body.
Position the dumbbells in each hand, extending your arms outward to form a T shape with your body. Keep a slight bend in your elbows throughout.
Gradually bring the dumbbells together, raising them directly above your chest while maintaining control. Focus on squeezing your chest as you lift.
Slowly lower the weights back to the starting position, returning your arms to the T shape with control.
Complete the desired number of reps before switching legs. Always maintain a steady and controlled movement to prevent any loss of balance.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Control Your Movements: Avoid speeding through the exercise. When lifting the dumbbells, focus on raising them directly above your chest, maintaining a slight bend in your elbows. Lower the dumbbells in a steady and deliberate motion, extending them out to the sides as far as feels comfortable. The slower your pace, the more effectively you'll target your muscles.
Maintain Your Balance: One common mistake is losing stability during the movement. Keep your core engaged and your glutes activated throughout the exercise. This not only supports your balance but also engages your abdominal muscles and glutes, enhancing the overall effectiveness of the exercise.
Avoid Going Too Low: Be mindful not to lower the dumbbells below shoulder level. Going too far down can place unnecessary strain on your shoulder muscles. Always maintain control and avoid overextending the range of motion to protect your joints.
How Not to Perform
Don’t Rush the Movement: Avoid quickly swinging the dumbbells up and down. This reduces muscle engagement and increases the risk of injury. Focus on controlled, deliberate movements to target the chest properly.
Don’t Lose Your Balance: Don’t let your body shift or lean too far to one side, especially when balancing on one leg. If you feel unstable, stop and reassess your form. Keep your core engaged and focus on maintaining balance to prevent unnecessary strain on your lower back.
Avoid Arching Your Lower Back: Do not allow your lower back to arch excessively as you lift the dumbbells. This could cause tension and discomfort in your spine. Keep your glutes and core activated to maintain a neutral spine position throughout the exercise.
Don’t Overextend Your Arms: Avoid lowering the dumbbells below shoulder level as it places undue strain on your shoulder joints. Keep the dumbbells within a range that allows you to maintain control and stability.
Don’t Keep Your Elbows Locked: Avoid locking your elbows while lifting or lowering the dumbbells. Maintain a slight bend in your elbows to avoid unnecessary stress on the elbow joints.
Don’t Shift Your Weight Unnecessarily: Ensure that the majority of your weight is centered on the foot that is on the floor. Avoid shifting your weight too much onto the exercise ball, which can compromise your stability and form.
Don’t Use Too Much Weight: Using excessively heavy dumbbells can compromise your form and balance. Choose a weight that allows you to control the movement and maintain proper form throughout the set.
Don’t Let the Ball Move Too Much: Avoid letting the exercise ball shift or roll too far from its position. If the ball is unstable, it will make it harder to focus on the target muscle (chest) and increase the risk of injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
