Dumbbell Side Plank With Rear Fly

Muscles worked

Setup

1. Lie on your side with your bottom forearm flat on the floor, elbow directly under your shoulder.
2. Stack your feet or stagger them (top foot in front) for a more stable base.
3. Hold a light dumbbell in your top hand with a neutral grip, arm extended toward the floor in front of your chest.
4. Engage your core and lift your hips until your body forms a straight line from head to heels.

How to do it

1. Exhale as you lift the dumbbell in a wide arc toward the ceiling, keeping a slight bend in the elbow.
2. Continue the movement until the arm is vertical, squeezing the shoulder blade toward your spine at the top.
3. Inhale as you slowly lower the dumbbell back to the starting position under control.
4. Maintain a steady 2-1-2 tempo, ensuring the hips remain elevated and stationary throughout the set.

Form checklist

• Keep the supporting shoulder pushed away from your ear to engage the serratus anterior.
• Do not allow the hips to sag or the torso to rotate forward as the weight moves.
• Keep your neck neutral and gaze forward or slightly toward the moving weight.
• Ensure the movement occurs only at the shoulder joint, not by twisting the spine.

Pro tips

• Focus on the 'mind-muscle connection' by initiating the fly with the rear deltoid rather than swinging the weight.
• Press the edges of your feet firmly into the floor to create total-body tension and improve balance.

Make it harder

• Perform the exercise from a high plank position (on the palm of the hand) to increase the stability demand on the supporting shoulder.
• Lift the top leg into a 'star' position to further challenge the glutes and lateral core.

Frequently asked

What muscles does the dumbbell side plank with rear fly work?

The dumbbell side plank with rear fly primarily targets the abs, deltoids, lats, and obliques, and also works the glutes as secondary muscles.

What equipment do you need for the dumbbell side plank with rear fly?

The dumbbell side plank with rear fly uses dumbbell.

Is the dumbbell side plank with rear fly good for beginners?

The dumbbell side plank with rear fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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