Back Exercise · Dumbbell
Dumbbell Side Plank With Rear Fly
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.
Go to the movement stepsAlso known as: Db Side Plank With Rear Fly, Dumbell Side Plank With Rear Fly
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Dumbbell Side Plank With Rear Fly
- Begin lying on your side with your legs straight and stacked one on top of the other.
- Set your forearm on the floor directly beneath your shoulder, elbow bent at roughly 90 degrees.
- Hold a dumbbell in your upper hand with your arm hanging straight down toward the floor.
- Brace your core and raise your hips off the ground so your body forms a straight line from head to heels.
- From this side plank position, lift the dumbbell toward the ceiling, pulling your shoulder blades together.
- Bring the dumbbell back down to the starting position.
- Repeat for the desired number of reps, then switch to the other side.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
Add the Dumbbell Side Plank With Rear Fly to Your Custom Workout Routine
Build a personalized, science-backed workout plan matching your training goals, equipment access, and schedule.
Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Dumbbell Side Plank With Rear Fly mainly targets your Upper Back, with your Shoulders helping support the movement, along with your Core.
More Back Exercises
Alternate Lateral Pulldown
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
More Upper Back Exercises
Back Lever
Band One Arm Standing Low Row
Band One Arm Twisting Seated Row
Barbell Bent Over Row
Barbell Incline Row
Barbell One Arm Bent Over Row
FAQ
- What muscles does the Dumbbell Side Plank With Rear Fly work?
- The Dumbbell Side Plank With Rear Fly mainly works your upper back. It also helps strengthen your shoulders and core. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Dumbbell Side Plank With Rear Fly?
- You do the Dumbbell Side Plank With Rear Fly with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Dumbbell Side Plank With Rear Fly?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Dumbbell Side Plank With Rear Fly?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.