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.