Dumbbell Side Plank with Rear Fly

Category

Core

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Rectus Abdominis, Obliques, Deltoids, Rhomboids

Secondary muscles

Trapezious

How to do it

1. Begin by positioning yourself in a side plank on your right side, with your right elbow directly under your shoulder and both feet on the floor shoulder-width apart. Hold a dumbbell in your left hand, with your arm extended straight out in front of your chest.
2. Engage your core to lift your hips off the floor, creating a straight line from your head to your feet. Maintain this plank position throughout the exercise.
3. Slowly raise the dumbbell in a wide arc motion outwards, lifting your arm until it is just higher than parallel to the floor, while slightly rotating your torso to the left.
4. Lower the dumbbell back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

• Focus on a slow and controlled movement to effectively engage the shoulder and upper back muscles.
• Avoid letting your hips sag; keep your body in a straight line.
• Start with a lighter weight to ensure proper form before progressing to heavier dumbbells.