Stability Ball Single Leg Dumbbell Fly
In SetGrip: Dumbbell Fly (Stability Ball, Single Leg)
Lifting one foot off the floor while flying on the ball narrows your base to a single leg plus the ball itself, so the set is won or lost at the hips before the chest ever matters. Save it for light dumbbells and slow tempos; as chest work it is inefficient, as a balance challenge it is honest.
How to do the Stability Ball Single Leg Dumbbell Fly
- Sit on an exercise ball with a dumbbell in each hand, palms facing each other.
- Place one foot on the ground and extend the other leg straight out in front of you.
- Lean forward slightly and bring your arms out to the sides, keeping a slight bend in your elbows.
- Slowly lower the dumbbells down and out to the sides, feeling a stretch in your chest.
- Pause for a moment at the bottom, then squeeze your chest muscles to bring the dumbbells back up to the starting position.
- Repeat for the desired number of repetitions, then switch legs and repeat.
Tip: Imagine hugging a barrel rather than pushing a weight.
Muscles worked
Primary
Pectorals · Chest
On chest flies and cable crossovers the pecs pull the arms together in an arc and should feel a deep stretch at the bottom and a hard squeeze at the top.
Common mistakes
- Elbows bending as you tire — this turns a fly into a press; set the elbow angle at the start and keep it constant for the whole set.
- Going too heavy — flies are a stretch and squeeze movement, not a strength lift; you should be able to pause at the bottom without the shoulders rolling forward.
- Stopping short of the stretch — let the arms open until you feel the chest or rear delts lengthen, then bring them back under control.
- Not squeezing at the finish — the last few inches are where the muscle shortens most, so hold the contraction for a count before opening again.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 per side | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 per side | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Flies are an isolation movement for after the pressing or rowing is done. Pair a cable crossover with a cable rear delt fly on the same station, or dumbbell chest flies with dumbbell rear delt flies on the same bench.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Stability Ball Single Leg Dumbbell Fly work?
The Stability Ball Single Leg Dumbbell Fly primarily works the pectorals. It also involves the delts and triceps, which assist the movement and stabilise the joints.
Is the Stability Ball Single Leg Dumbbell Fly good for beginners?
Not as a starting point. The Stability Ball Single Leg Dumbbell Fly is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Stability Ball Single Leg Dumbbell Fly?
If you cannot do the Stability Ball Single Leg Dumbbell Fly, try the Stability Ball Dumbbell Fly, the Stability Ball Single Arm Dumbbell Fly or the Incline Stability Ball Single Arm Dumbbell Fly. Each of them trains the pectorals through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Stability Ball Single Leg Dumbbell Fly, a sensible starting point is muscle growth: 3–4 × 10–15 per side with 60–90 s rest; endurance / finisher: 2–3 × 15–20 per side with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.