Dumbbell Side Plank with Rear Fly
- Synergistenmuskeln
- Deltoid Anterior, Deltoid Lateral, Deltoid Posterior, Gluteus Maximus, Gluteus Medius, Rectus Abdominis, Tensor Fasciae Latae, Triceps Brachii
- Equipment
- Dumbbell
- Körperregion
- Waist
- Typ
- Strength
The dumbbell side plank with rear fly is a strength exercise that combines an anti-lateral-flexion core hold with a horizontal pull. The side plank trains your obliques, while the top-arm rear fly works the rear delts, mid and lower traps, and rotator cuff (infraspinatus and teres minor). Your glutes, rectus abdominis, and tensor fasciae latae stabilize the hips, making it a strong choice for shoulder health and core control.
Dumbbell Side Plank with Rear Fly: So führst du sie aus
- 1Hold a light dumbbell in your top hand and lie on your side with your forearm or hand under your shoulder for support.
- 2Stack your feet, brace your core, and lift your hips so your body forms a straight line from head to heels in a side plank.
- 3Let the dumbbell hang down in front of your chest with a slight bend in your elbow as the starting position.
- 4Keeping your hips lifted and square, raise the dumbbell out and up in an arc until your top arm is roughly in line with your torso.
- 5Squeeze your shoulder blade toward your spine at the top, leading the movement with your elbow rather than your hand.
- 6Lower the dumbbell under control back to the start without letting your hips dip or rotate.
- 7Complete your reps, lower your hips to the floor, then switch sides and repeat with the same number of reps.
Technik-Tipps
- Choose a light dumbbell — the rear fly is a small movement and the side plank is already taxing, so control beats load here.
- Keep your hips fully extended and stacked throughout; the plank quality should not break down to chase the fly.
- Lead each rep with your elbow and squeeze the rear delt and mid-traps at the top rather than swinging the weight up.
- Keep your neck long and your head in line with your spine instead of dropping it toward the floor.
- Exhale as you raise the dumbbell and keep your core braced to resist your trunk twisting open.
Häufige Fehler
- Letting the hips sag toward the floor, which removes tension from the obliques and turns the plank into a rest position.
- Using too heavy a dumbbell, which forces you to swing the weight and rotate your trunk instead of isolating the rear delts and traps.
- Rotating the torso open or closed during the fly, which loads the spine unevenly and cheats the core hold.
- Shrugging the top shoulder up toward the ear instead of squeezing the shoulder blade back and down.
- Bending the elbow excessively so the lift becomes a row rather than a controlled rear fly.
Häufig gestellte Fragen
What muscles does the dumbbell side plank with rear fly work?
The side plank targets the obliques while the rear fly works the rear delts, mid and lower traps, and rotator cuff (infraspinatus and teres minor). The glutes, rectus abdominis, tensor fasciae latae, and triceps assist as stabilizers.
How heavy a dumbbell should I use?
Start very light. The rear fly is a small isolation movement and the side plank already demands a lot of core stability, so a light dumbbell you can control without rotating or dropping your hips is correct.
Is this exercise good for beginners?
It is an advanced combination. If holding a clean side plank is difficult, build that first, then add the rear fly with no weight before progressing to a light dumbbell.
Where should I feel this exercise?
You should feel the down-side obliques working to hold the plank and a burn across the back of the top shoulder and between the shoulder blades from the rear fly.
What's a good alternative to this exercise?
You can split it into a standard side plank for the core and a bent-over or incline dumbbell rear fly for the rear delts and traps, training each with more focus.
