Exercise Library
Dumbbell Side Plank With Rear Fly
Start in a side plank with your forearm on the floor and your body in a straight line. Hold a dumbbell in the top hand and, while keeping your hips elevated and core tight, lift the dumbbell outward and slightly back in a controlled fly motion. Focus on engaging the rear shoulder and upper back while maintaining stability through the core, then slowly lower the weight back down.
Primary muscle
Posterior deltoids (rear shoulders)
Secondary muscles
upper back (rhomboids, trapezius), and obliques (core stabilizers)
Equipment
Dumbbell
Category
Abs
Track This Exercise in the App
Log your dumbbell side plank with rear fly sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.