dumbbell side plank with rear fly
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.
Difficulty
Equipment: dumbbell
Duration: 30seconds
Calories: ~7.5/per minute
STRENGTH
Target Muscle
upper backUPPER PULL
Secondary Muscles
shoulderscore
Instructions
- Start by lying on your side with your legs extended and stacked on top of each other.
- Place your forearm on the ground directly below your shoulder, keeping your elbow bent at a 90-degree angle.
- Hold a dumbbell in your top hand, with your arm extended straight down towards the ground.
- Engage your core and lift your hips off the ground, creating a straight line from your head to your heels.
- While maintaining the side plank position, lift the dumbbell up towards the ceiling, squeezing your shoulder blades together.
- Lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
