PlanWorkouts

Exercise 3664 · REF X6ytgYZ

Dumbbell Side Plank With Rear Fly exercise animation

Dumbbell Side Plank With Rear Fly

Category
Back
Equipment
Dumbbell
Target
Upper Back

Stacking a rear-delt fly on top of a side plank turns a shoulder isolation move into a full anti-rotation core exercise — the obliques and hips have to hold the plank steady while one arm swings a dumbbell out to the side. It's a combination move better suited to conditioning or accessory work than to loading the rear delts heavy on their own.

How to Do the Dumbbell Side Plank With Rear Fly

  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

The Dumbbell Side Plank With Rear Fly primarily targets the Upper Back, with Shoulders as the primary synergist muscle group, along with the Core.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have dumbbell? These target the same upper back with different equipment.

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row Cable Decline Seated Wide-Grip Row Cable · Upper Back

FAQ

What muscles does the Dumbbell Side Plank With Rear Fly work?
The Dumbbell Side Plank With Rear Fly primarily targets the upper back, with the shoulders and core assisting.
What equipment do I need for the Dumbbell Side Plank With Rear Fly?
The Dumbbell Side Plank With Rear Fly is done with a dumbbell.
What's a good alternative to the Dumbbell Side Plank With Rear Fly?
If you don't have access to a dumbbell, the Back Lever targets the same upper back using body weight instead.