Dumbbell Side Plank With Rear Fly
Description
The dumbbell side plank with rear fly combines a side plank hold with rear delt flyes performed with the top arm. While holding the side plank, the top hand raises a light dumbbell out to the side and back like a reverse fly. The combo trains the obliques and rear delts together with strong stability demand.
Muscle Group
Equipment Required
Dumbbell Side Plank With Rear Fly Instructions
- Lie on your right side with legs stacked.
- Prop yourself up on your right forearm with elbow under shoulder.
- Hold a light dumbbell in your left hand resting on your top hip.
- Lift your hips off the floor into a side plank position.
- Brace your core hard and squeeze your glutes.
- Raise the dumbbell up and back in a rear fly motion.
- Squeeze the rear delt at the top of the fly.
- Lower the dumbbell back to the hip with control. Complete reps then switch sides.
Dumbbell Side Plank With Rear Fly Form & Visual
Dumbbell Side Plank With Rear Fly Benefits
- Combines core and shoulder work
- Strong oblique engagement
- Builds rear delt strength
- Develops total body stability
- Time-efficient combo movement
- Useful for athletic conditioning
Dumbbell Side Plank With Rear Fly Muscles Worked
- Obliques
- Posterior deltoid
- Rhomboids
- Rectus abdominis
Dumbbell Side Plank With Rear Fly Variations & Alternatives
- Side Plank
- Bent Over Reverse Fly
- Side Plank Row
- Plank
