Dumbbell Side Plank With Rear Fly

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Upper Back

Dumbbell

Dumbbell Side Plank With Rear Fly trades complexity for pulling strength and back density, and it pairs well with a heavy row.

How to do Dumbbell Side Plank With Rear Fly

Start by lying on your side with your legs extended and stacked on top of each other.
Place your forearm on the ground directly below your shoulder, keeping your elbow bent at a 90-degree angle.
Hold a dumbbell in your top hand, with your arm extended straight down towards the ground.
Engage your core and lift your hips off the ground, creating a straight line from your head to your heels.
While maintaining the side plank position, lift the dumbbell up towards the ceiling, squeezing your shoulder blades together.
Lower the dumbbell back down to the starting position.
Repeat for the desired number of repetitions, then switch sides.

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Dumbbell Side Plank With Rear Fly Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Add reps on the smaller bell before you size up.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Start each set with the weaker arm and match it.

Common Dumbbell Side Plank With Rear Fly Mistakes

Letting the bells drift off the working path

Keep both dumbbells travelling the same line on every rep.

Using body english to move weight the back cannot

Lock the torso angle and let only the arms travel.

Cutting range to keep the load climbing

Protect the full range first; the load can wait a session.

Easier and Harder Than Dumbbell Side Plank With Rear Fly

Easier progression

Cable Rope Elevated Seated Row

Swap Dumbbell Side Plank With Rear Fly For

Band One Arm Twisting Seated Row

Smith Bent Over Row

Bodyweight Standing One Arm Row

Dumbbell Side Plank With Rear Fly — Frequently Asked Questions

How do you do the Dumbbell Side Plank With Rear Fly?

Start by lying on your side with your legs extended and stacked on top of each other. Place your forearm on the ground directly below your shoulder, keeping your elbow bent at a 90-degree angle. Hold a dumbbell in your top hand, with your arm extended straight down towards the ground. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Side Plank With Rear Fly work?

The Dumbbell Side Plank With Rear Fly primarily targets the upper back. It is classified as a back exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Side Plank With Rear Fly should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Side Plank With Rear Fly good for beginners?

Not usually. The Dumbbell Side Plank With Rear Fly is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.

What can I do instead of the Dumbbell Side Plank With Rear Fly?

Try the Band One Arm Twisting Seated Row, Smith Bent Over Row or the Bodyweight Standing One Arm Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.