Dumbbell Side Plank with Rear Fly Exercise Guide
Exercise Profile
- Target
- Obliques
- Equipment
- Dumbbell
- Body Part
- Waist
- Primary Muscle
- Obliques
- Secondary Muscles
- Rectus Abdominis, Deltoid Posterior, Tensor Fasciae Latae, Deltoid Lateral, Trapezius, Infraspinatus, Deltoid Anterior, Triceps Brachii, Pectoralis Major, Teres Minor, Gluteus Maximus, Gluteus Medius
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Side Plank Fly
How to: Dumbbell Side Plank with Rear Fly
- Begin in a side plank position with one elbow directly under your shoulder.
- Hold a dumbbell in the top hand and extend your arm straight up.
- Raise the dumbbell in a fly motion while maintaining the side plank.
- Lower the dumbbell back to the starting position and repeat.
Common Mistakes
- Letting the hips sag
- Not fully extending the arm during the fly
- Holding the head in an awkward position
Modifications
- Perform the exercise on your knees instead of your feet for more support.
- Use a lighter dumbbell or no weight to focus on form.
Tips
- Keep your body in a straight line from head to heels.
- Engage your core to maintain stability throughout the exercise.
- Breathe steadily and avoid holding your breath.
Dumbbell Side Plank with Rear Fly Alternatives
Tags
core
strength
obliques
stability
dumbbell
shoulders