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Upper back · Dumbbell · Advanced

How to do Dumbbell Side Plank With Rear Fly

The dumbbell side plank with rear fly is a compound exercise that combines core stability with upper back and shoulder strength. It requires holding a side plank position while performing a rear fly with a dumbbell, challenging balance, coordination, and strength.

Dumbbell Side Plank With Rear Fly demonstration
Primary muscle
Upper back
Also works
Shoulders and Core
Equipment
Dumbbell
Level
Advanced
Category
Back

How to do Dumbbell Side Plank With Rear Fly, step by step

  1. Start by lying on your side with your legs extended and stacked on top of each other.
  2. Place your forearm on the ground directly below your shoulder, keeping your elbow bent at a 90-degree angle.
  3. Hold a dumbbell in your top hand, with your arm extended straight down towards the ground.
  4. Engage your core and lift your hips off the ground, creating a straight line from your head to your heels.
  5. While maintaining the side plank position, lift the dumbbell up towards the ceiling, squeezing your shoulder blades together.
  6. Lower the dumbbell back down to the starting position.
  7. Repeat for the desired number of repetitions, then switch sides.

Muscles worked

Dumbbell Side Plank With Rear Fly works your upper back as the main mover, with help from your shoulders and core.

Track Dumbbell Side Plank With Rear Fly in SPLYT

Dumbbell Side Plank With Rear Fly is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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