Dumbbell side plank with rear fly

How to do it

1. 1Start lying on your side with your legs extended and stacked on top of each other.
2. 2Place your forearm on the floor directly under your shoulder, keeping the elbow bent at a 90-degree angle.
3. 3Grab a dumbbell with your top hand, keeping the arm straight and pointing toward the floor.
4. 4Brace your core and lift your hips off the ground, creating a straight line from head to heels.
5. 5While holding the side plank, press the dumbbell up toward the ceiling, squeezing your shoulder blades together.
6. 6Lower the dumbbell back to the starting position.
7. 7Repeat for the desired number of reps, then switch sides.

More upper back exercises

• Back leverBodyweight
• Dumbbell palm rotational bent over rowDumbbells
• Elbow lift - reverse push-upBodyweight
• Front lever repsBodyweight
• Lever one arm lateral high rowLeverage machine
• Upper back stretchBodyweight
• Standing archerBodyweight
• Chin-ups (narrow parallel grip)Bodyweight

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.