Description

The dumbbell side plank with rear fly is a compound exercise that targets multiple muscle groups in the core and upper body.

Starting Position

Start in a side plank position with one hand holding a dumbbell, feet stacked or staggered, and body forming a straight line.

Technical Execution

Initiate the movement by performing a rear fly with the dumbbell while stabilizing the side plank position. Return to the starting position and repeat on the other side.

Range of Motion

Ensure a full range of motion by maintaining control during the fly movement and avoiding excessive rotation of the torso.

Variations

To increase difficulty, perform the exercise on an unstable surface like a Bosu ball or with heavier dumbbells.

Common Mistakes

Common mistakes include sagging hips, improper alignment of the shoulders, and using improper weight.

Practical Advice

Ensure proper alignment from head to heels in the side plank position, and control the movement during the rear fly.

Additional Notes

Focus on engaging the core throughout the exercise to maintain stability and prevent strain on the lower back.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

shoulders

Secondary Muscles