The dumbbell side plank with rear fly is a compound exercise that combines core stability with upper back and shoulder strength. It requires holding a side plank position while performing a rear fly with a dumbbell, challenging balance, coordination, and strength.
Also Works
ShouldersCore
How to Perform
1
Start by lying on your side with your legs extended and stacked on top of each other.
2
Place your forearm on the ground directly below your shoulder, keeping your elbow bent at a 90 degree angle.
3
Hold a dumbbell in your top hand, with your arm extended straight down towards the ground.
4
Engage your core and lift your hips off the ground, creating a straight line from your head to your heels.
5
While maintaining the side plank position, lift the dumbbell up towards the ceiling, squeezing your shoulder blades together.
6
Lower the dumbbell back down to the starting position.
7
Repeat for the desired number of repetitions, then switch sides.
Pro Tips
•Establish a rock-solid side plank before initiating any fly movement with the dumbbell.
•Keep the lifting arm straight with only a slight bend in the elbow as you raise the dumbbell toward the ceiling.
•Use a very light dumbbell (3-8 lbs) since the unstable side plank position makes even light weights very challenging.
Common Mistakes
•Letting the hips sag as you lift the dumbbell, which means your core can't handle the combination of movements.
•Using too heavy a dumbbell, causing the torso to rotate and collapse the side plank.
•Bending the arm excessively during the fly, turning it into a row instead of a rear fly.