Dumbbell Side-Plank with Rear Fly
Strengthen your core & shoulders! This side-plank and fly combo builds stability and upper body strength.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start by assuming a side plank position on a mat. Place your forearm perpendicular to your body and your feet stacked or one in front of the other for stability.
2. Hold a dumbbell in your free hand, arm hanging down towards the floor and palm facing towards your body.
3. Keep your hips raised and your body in a straight line, engaging your core and oblique muscles.
4. Perform the rear fly motion by raising your arm with the dumbbell upwards and outward, creating a T-shape with your body. Keep your arm slightly bent at the elbow.
5. Your upper arm should be parallel to the floor at the top of the movement, and your shoulder blades should be squeezed together.
6. Lower your arm with control to the starting position.
7. Repeat for the desired number of reps before switching sides.
Make sure to keep your body stable and prevent your hips from dropping throughout the exercise. Choose a dumbbell weight that enables you to complete the desired number of reps with good form.
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