- Target muscle: Upper Pectoralis Major
- Synergists: Anterior Deltoid, Biceps Brachii (short head only)
- Mechanics: Isolation
- Force: Push
- Sit on a stability ball with a dumbbell in one hand.
- Roll downwards until your back is on the ball.
- Raise the dumbbell over your chest while keeping your elbow slightly flexed and your shoulder rotated internally. Your elbow should point out to the side.
- Keeping your elbow slightly flexed, inhale as your lower the dumbbell to your side in an arc-like motion until you feel a mild stretch in your chest or shoulder.
- Exhale as you reverse the motion to return to the starting position.
- Repeat for the desired number of repetitions.
- Perform using the opposite arm.
Comments and tips
- Compared to the incline one-arm dumbbell fly, this exercise forces activation of even more stabilizer muscles, especially in the core, since the stability ball is an unstable surface.
- Internally rotating your shoulders will isolate the pectoralis major better.
- Spreading your feet will help you balance better but will also decrease activation of your stabilizer muscles in the core.
- See also the dumbbell fly on a stability ball and the incline dumbbell fly on a stability ball.
Incline one-arm dumbbell fly on stability ball video
ExRx.net, Shoulder Articulations