Equipmentdumbbell
Difficultyadvanced
upper backback
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.
Step-by-Step Form & Technique
- 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.
Secondary Muscles
shoulderscore
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