Dumbbell Side-Plank with Rear Fly
Strengthen your core & shoulders! This side-plank and fly combo builds stability and upper body strength.
The Dumbbell Side-Plank with Rear Fly mainly works the core and shoulders, with help from the traps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Side-Plank with Rear Fly Muscles Worked
Primary
Obliques; Side Shoulder (lateral deltoid)
Secondary
Deep Core (transverse abdominis); Upper Traps (trapezius, upper fibers)
Dumbbell Side-Plank with Rear Fly Variations and Alternatives
How to do the Dumbbell Side-Plank with Rear Fly
Start by assuming a side plank position on a mat. Place your forearm perpendicular to your body and your feet stacked or one in front of the other for stability.
Hold a dumbbell in your free hand, arm hanging down towards the floor and palm facing towards your body.
Keep your hips raised and your body in a straight line, engaging your core and oblique muscles.
Perform the rear fly motion by raising your arm with the dumbbell upwards and outward, creating a T-shape with your body. Keep your arm slightly bent at the elbow.
Your upper arm should be parallel to the floor at the top of the movement, and your shoulder blades should be squeezed together.
Lower your arm with control to the starting position.
Repeat for the desired number of reps before switching sides.
Make sure to keep your body stable and prevent your hips from dropping throughout the exercise. Choose a dumbbell weight that enables you to complete the desired number of reps with good form.
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Dumbbell Side-Plank with Rear Fly FAQs
What muscles does the Dumbbell Side-Plank with Rear Fly work?
The Dumbbell Side-Plank with Rear Fly mainly works the core and shoulders, with help from the traps. The main muscles are the obliques and lateral deltoid.
What equipment do you need for the Dumbbell Side-Plank with Rear Fly?
None. The Dumbbell Side-Plank with Rear Fly is a bodyweight exercise, so you can do it anywhere.
What workout day should the Dumbbell Side-Plank with Rear Fly go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Side-Plank with Rear Fly variations and alternatives?
Similar exercises include the Dumbbell Lateral Raise Plank, Dumbbell Floor Side-Lying Raises, Dumbbell Front-Leg Arm Raise Plank and Iytw Plank.
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