Upper back exercise · dumbbell
Dumbbell Side Plank with Rear Fly
The dumbbell side plank with rear fly is a dumbbell exercise that targets the upper back, with the shoulders and core assisting.
- Target muscle
- Upper back
- Also works
- Shoulders, core
- Equipment
- Dumbbell
- Body part
- Back
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.
Sets and reps
Hold for 20–60 seconds with good form, rest, and repeat for 3 sets. Add time week by week.
Muscles worked
The main muscle is the upper back. The shoulders and core work as secondary muscles. See all upper back exercises or every dumbbell exercise.
