Dumbbell side plank with rear fly
The dumbbell side plank with rear fly is a compound exercise that targets the upper back while also engaging the core and stabilizing muscles. Begin in a side plank position with a dumbbell in your top hand. Perform a rear fly by lifting the dumbbell towards the ceiling while maintaining the plank position.
At a glance
- Area
- Back
- Main muscle
- Upper back
- Secondary muscles
- Serratus anterior, Triceps
- Equipment
- Dumbbell
- Level
- Intermediate
Form tips
- Keep your body in a straight line from head to heels.
- Engage your core to maintain stability.
- Avoid rotating your hips during the fly.
- Use a light dumbbell to start and focus on form.
What to watch out for
- shoulder injuries
- lower back pain
- wrist pain
Also known as
Plank laterale con alzata posteriore con manubrio, upper back exercise, core stability exercise