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Intermediate
Dumbbell Side Plank With Rear Fly
4 steps Updated 29/08/2026
Dumbbell Side Plank With Rear Fly is a free weights exercise targeting Core Muscles (Rectus Abdominis, Obliques), Shoulders (Deltoids) using Dumbbells.
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How to perform it
- 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.
- 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.
- 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.
- Lower the dumbbell back to the starting position with control. Repeat for the desired number of repetitions.
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Variations and related exercises
Alternate Arm Leg Plank
Alternate Arm Leg Plank Hold
Alternate Arm Leg Plank Rest Pause
Bench Reverse Plank Hold
Last updated: 29/08/2026
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Dumbbell Side Plank With Rear Fly
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