dumbbell side plank with rear fly
dumbbell side plank with rear fly — highlighted muscle: upper back

Muscles worked

upper back, shoulders, core

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dumbbell side plank with rear fly

Body part
back
Equipment
dumbbell
Target muscle
upper back
Muscle group
shoulders

Secondary muscles

shoulderscore

How to perform it

  1. 1

    Start by lying on your side with your legs extended and stacked on top of each other.

  2. 2

    Place your forearm on the ground directly below your shoulder, keeping your elbow bent at a 90-degree angle.

  3. 3

    Hold a dumbbell in your top hand, with your arm extended straight down towards the ground.

  4. 4

    Engage your core and lift your hips off the ground, creating a straight line from your head to your heels.

  5. 5

    While maintaining the side plank position, lift the dumbbell up towards the ceiling, squeezing your shoulder blades together.

  6. 6

    Lower the dumbbell back down to the starting position.

  7. 7

    Repeat for the desired number of repetitions, then switch sides.

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