dumbbell side plank with rear fly
dumbbell side plank with rear fly is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Start by lying on your side with your legs extended and stacked on top of each other.
Step 2
Place your forearm on the ground directly below your shoulder, keeping your elbow bent at a 90-degree angle.
Step 3
Hold a dumbbell in your top hand, with your arm extended straight down towards the ground.
Step 4
Engage your core and lift your hips off the ground, creating a straight line from your head to your heels.
Step 5
While maintaining the side plank position, lift the dumbbell up towards the ceiling, squeezing your shoulder blades together.
Step 6
Lower the dumbbell back down to the starting position.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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