Dumbbell Side Plank with Rear Fly

Setup

1. 01Set up in a side plank on the forearm with the body in a straight line.
2. 02Hold a light dumbbell in the top hand, arm reaching toward the floor in front of you.
3. 03Stack or stagger the feet and squeeze the glutes.
4. 04Keep the supporting shoulder packed, elbow under the shoulder.

Execution

1. 01Keeping a slight elbow bend, raise the dumbbell out and up in a reverse fly arc.
2. 02Stop when the arm is roughly in line with the shoulder.
3. 03Pause briefly, squeezing the rear delt and mid-back.
4. 04Lower under control without letting the hips sag.

Checkpoints

• -Hips stay high and the body stays in one line.
• -The fly comes from the shoulder, not from trunk rotation.
• -Supporting shoulder stays away from the ear.
• -Arm path stays in the fly arc, not a press.

Common mistakes

• -Letting the hips drop as the set fatigues.
• -Rotating the torso open to swing the weight up.
• -Using a dumbbell too heavy to control the arc.
• -Collapsing into the supporting shoulder.