TETSUBack Lever vs Dumbbell Side Plank With Rear Fly
The Back Lever and the Dumbbell Side Plank With Rear Fly both train the upper back as their primary muscle. The Back Lever is bodyweight-only while the Dumbbell Side Plank With Rear Fly uses a dumbbell. Here is how they compare and when to pick each.
Side-by-side comparison
| Back Lever | Dumbbell Side Plank With Rear Fly | |
|---|---|---|
| Primary muscle | upper back | upper back |
| Body part | back | back |
| Supporting muscles | biceps, forearms and core | shoulders and core |
| Equipment | bodyweight | dumbbell |
| Steps in our guide | 6 | 7 |
How each one starts
Back Lever — first steps
- Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Engage your core and pull your shoulder blades down and back.
Dumbbell Side Plank With Rear Fly — first steps
- 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.
Full step-by-step guides are linked below.
Which should you choose?
The Back Lever needs no equipment and scales through leverage, tempo and reps. The Dumbbell Side Plank With Rear Fly works each side independently and demands more stabilizer control. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the upper back adapting.
Full form guides
Common questions
Is the Back Lever better than the Dumbbell Side Plank With Rear Fly?
Neither is universally better — both train the upper back as the primary mover. The Back Lever needs no equipment and scales through leverage, tempo and reps, while the Dumbbell Side Plank With Rear Fly works each side independently and demands more stabilizer control. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Back Lever and the Dumbbell Side Plank With Rear Fly in the same program?
Yes, but usually not in the same session — they overlap heavily on the upper back. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Back Lever and the Dumbbell Side Plank With Rear Fly work the same muscles?
The primary muscle is the same: the upper back. Supporting muscles differ slightly — biceps, forearms and core for the Back Lever versus shoulders and core for the Dumbbell Side Plank With Rear Fly.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.