TETSUDumbbell Side Plank With Rear Fly
The Dumbbell Side Plank With Rear Fly is a dumbbell exercise that primarily targets the upper back, with the shoulders and core assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Side Plank With Rear Fly
- 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.
Common questions
What muscles does the Dumbbell Side Plank With Rear Fly work?
The Dumbbell Side Plank With Rear Fly primarily targets the upper back. The shoulders and core work as supporting muscles.
What equipment do I need for the Dumbbell Side Plank With Rear Fly?
You need a dumbbell to perform the Dumbbell Side Plank With Rear Fly.
How many sets and reps of the Dumbbell Side Plank With Rear Fly should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell Side Plank With Rear Fly works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
Track it in Tetsu
Log your sets, see your back volume climb, and let AI plan your week. Scan the code or grab the app — free to start.