How to do the Dumbbell Side Plank With Rear Fly
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.
Dumbbell Side Plank With Rear Fly demonstration · © GymiaFit
Dumbbell Side Plank With Rear Fly at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Shoulders, Core
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Static hold
Dumbbell Side Plank With Rear Fly step by step
- 1Start by lying on your side with your legs extended and stacked on top of each other.
- 2Place your forearm on the ground directly below your shoulder, keeping your elbow bent at a 90-degree angle.
- 3Hold a dumbbell in your top hand, with your arm extended straight down towards the ground.
- 4Engage your core and lift your hips off the ground, creating a straight line from your head to your heels.
- 5While maintaining the side plank position, lift the dumbbell up towards the ceiling, squeezing your shoulder blades together.
- 6Lower the dumbbell back down to the starting position.
- 7Repeat for the desired number of repetitions, then switch sides.
Dumbbell Side Plank With Rear Fly — questions
What muscles does the Dumbbell Side Plank With Rear Fly work?
The Dumbbell Side Plank With Rear Fly primarily targets the Upper Back. It also recruits the Shoulders, Core as secondary movers.
What equipment do I need for the Dumbbell Side Plank With Rear Fly?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Side Plank With Rear Fly suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Side Plank With Rear Fly?
Dumbbell Incline Y-raise, Dumbbell Lying Rear Delt Row, Band Horizontal Pallof Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Side Plank With Rear Fly demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.