Beginner
DUMBBELL SIDE PLANK WITH REAR FLY
Back
Body Part
Upper back
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Upper back
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Start by lying on your side with your legs extended and stacked on top of each other.
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Step:2 Place your forearm on the ground directly below your shoulder, keeping your elbow bent at a 90-degree angle.
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Step:3 Hold a dumbbell in your top hand, with your arm extended straight down towards the ground.
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Step:4 Engage your core and lift your hips off the ground, creating a straight line from your head to your heels.
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Step:5 While maintaining the side plank position, lift the dumbbell up towards the ceiling, squeezing your shoulder blades together.
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Step:6 Lower the dumbbell back down to the starting position.
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Step:7 Repeat for the desired number of repetitions, then switch sides.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
