upper backdumbbell
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
upper back
Secondary muscles
shoulderscore
Primary body parts
back
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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