Dumbbell Side Plank with Rear Fly
Expert Advice
Keep your body in a straight line from head to heels and control the dumbbell movement to target the rear deltoids effectively.
How-to-do Steps
- Assume a side plank position with one hand holding a dumbbell.
- Stabilize your body on your bottom forearm with feet stacked.
- Perform a rear fly by lifting the dumbbell upwards while keeping your arm slightly bent.
- Lower the dumbbell with control and repeat before switching sides.
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Muscles Worked
Dumbbell Side Plank with Rear Fly primarily targets the Shoulders, Abs, Chest, Traps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders20%
Abs20%
Chest20%
Traps20%
Secondary
Glutes10%
Quads5%
Triceps5%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Side Plank with Rear Fly work?
Dumbbell Side Plank with Rear Fly primarily targets the Shoulders, Abs, Chest, Traps. Secondary muscles involved include Glutes, Quads, Triceps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Side Plank with Rear Fly?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Side Plank with Rear Fly suitable for beginners?
Dumbbell Side Plank with Rear Fly is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
