Gentle Style Dumbbell One Leg Fly On Exercise Ball
Learn how to do the Gentle Style Dumbbell One Leg Fly On Exercise Ball with proper form and technique. This dumbbell exercise primarily targets your Pectorals, with secondary emphasis on Shoulders, Triceps.
How to Do the Gentle Style Dumbbell One Leg Fly On Exercise Ball
Follow these steps to perform the Gentle Style Dumbbell One Leg Fly On Exercise Ball with correct form:
- 1Sit on an exercise ball with a dumbbell in each hand, palms facing each other.
- 2Place one foot on the ground and extend the other leg straight out in front of you.
- 3Lean forward slightly and bring your arms out to the sides, keeping a slight bend in your elbows.
- 4Slowly lower the dumbbells down and out to the sides, feeling a stretch in your chest.
- 5(gentle variation) Pause for a moment at the bottom, then squeeze your chest muscles to bring the dumbbells back up to the starting position.
- 6Repeat for the desired number of repetitions, then switch legs and repeat.
Gentle Style Dumbbell One Leg Fly On Exercise Ball Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- dumbbell
- Body Part
- chest
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Gentle Style Dumbbell One Leg Fly On Exercise Ball?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Chest Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Gentle Style Dumbbell One Leg Fly On Exercise Ball work?
The Gentle Style Dumbbell One Leg Fly On Exercise Ball primarily targets your Pectorals. Secondary muscles worked include Shoulders, Triceps. This makes it an effective exercise for developing your chest.
What equipment do I need for the Gentle Style Dumbbell One Leg Fly On Exercise Ball?
The Gentle Style Dumbbell One Leg Fly On Exercise Ball requires dumbbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Gentle Style Dumbbell One Leg Fly On Exercise Ball with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Gentle Style Dumbbell One Leg Fly On Exercise Ball?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
What are the best sets and reps for the Gentle Style Dumbbell One Leg Fly On Exercise Ball?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Gentle Style Dumbbell One Leg Fly On Exercise Ball best for?
The Gentle Style Dumbbell One Leg Fly On Exercise Ball fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.
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