dumbbell one arm chest fly on exercise ball

Instructions

1. 1

   Step 1: Sit on an exercise ball with a dumbbell in one hand and your feet flat on the ground.

2. 2

   Step 2: Walk your feet forward, rolling the ball until your upper back is supported on the ball and your head, neck, and shoulders are off the ball.

3. 3

   Step 3: Extend your arm with the dumbbell straight up above your chest, palm facing inward.

4. 4

   Step 4: Slowly lower the dumbbell out to the side, keeping a slight bend in your elbow.

5. 5

   Step 5: Pause for a moment when your arm is parallel to the ground.

6. 6

   Step 6: Engage your chest muscles to bring the dumbbell back up to the starting position.

7. 7

   Step 7: Repeat for the desired number of repetitions, then switch arms.