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Waist · Dumbbell
Dumbbell Side Plank With Rear Fly
Dumbbell Side Plank With Rear Fly is an intermediate isolation strength exercise that works the abs (waist). It needs a dumbbell. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Core · Rectus Abdominis, Obliques
- Shoulders · Deltoids
- Upper Back · Rhomboids
Secondary muscles
- Upper Back · Trapezious
How to do Dumbbell Side Plank With Rear Fly
- Begin by positioning yourself in a side plank on your right side, with your right elbow directly under your shoulder and both feet on the floor shoulder-width apart. Hold a dumbbell in your left hand, with your arm extended straight out in front of your chest.
- Engage your core to lift your hips off the floor, creating a straight line from your head to your feet. Maintain this plank position throughout the exercise.
- Slowly raise the dumbbell in a wide arc motion outwards, lifting your arm until it is just higher than parallel to the floor, while slightly rotating your torso to the left.
- Lower the dumbbell back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Focus on a slow and controlled movement to effectively engage the shoulder and upper back muscles.
- Avoid letting your hips sag; keep your body in a straight line.
- Start with a lighter weight to ensure proper form before progressing to heavier dumbbells.
Dumbbell Side Plank With Rear Fly alternatives
More abs exercises
Dumbbell Side Plank With Rear Fly FAQ
What muscles does Dumbbell Side Plank With Rear Fly work?
Dumbbell Side Plank With Rear Fly mainly works the abs in the waist (Rectus Abdominis, Obliques, Deltoids and Rhomboids).
What equipment do you need for Dumbbell Side Plank With Rear Fly?
You need a dumbbell.
How many sets and reps of Dumbbell Side Plank With Rear Fly should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Side Plank With Rear Fly good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Dumbbell Side Plank With Rear Fly burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Side Plank With Rear Fly?
Other exercises for the abs include Side Plank, Side Plank Oblique Crunch, Plank on Elbows and Spider Plank.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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