Animated GIF · Available via API
gif_boxDumbbell Side Plank With Rear Fly
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fitness_center Equipment
DumbbellCategory
balance
Mechanic
isolation
Cal/min
3.7
Force
static
Dumbbell Side Plank With Rear Fly is a beginner single-joint isolation static exercise targeting the Upper Back in the Back region. Performed using dumbbell, it falls under the balance category. Secondary muscles engaged include Shoulders and Core.
list_alt Step-by-Step Instructions
Start by lying on your side with your legs extended and stacked on top of each other.
Place your forearm on the ground directly below your shoulder, keeping your elbow bent at a 90-degree angle.
Hold a dumbbell in your top hand, with your arm extended straight down towards the ground.
Engage your core and lift your hips off the ground, creating a straight line from your head to your heels.
While maintaining the side plank position, lift the dumbbell up towards the ceiling, squeezing your shoulder blades together.
Lower the dumbbell back down to the starting position.
Repeat for the desired number of repetitions, then switch sides.
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