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Dumbbell side plank with rear fly
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Dumbbell side plank with rear fly is a isolation dumbbell exercise for the upper back, also working the rear delts and abs.
Trained one side at a time.
What it works
Primary muscle
Upper back
Also works
Rear deltsAbs
- Equipment
- Dumbbell
- Type
- Isolation · Push
- Logged as
- Weight × time
- Suggested rest
- 90 seconds
How to do it
- 1Start by lying on your side with your legs extended and stacked on top of each other.
- 2Place your forearm on the ground directly below your shoulder, keeping your elbow bent at a 90-degree angle.
- 3Hold a dumbbell in your top hand, with your arm extended straight down towards the ground.
- 4Engage your core and lift your hips off the ground, creating a straight line from your head to your heels.
- 5While maintaining the side plank position, lift the dumbbell up towards the ceiling, squeezing your shoulder blades together.
- 6Lower the dumbbell back down to the starting position.
- 7Repeat for the desired number of repetitions, then switch sides.
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