The Dumbbell Side Plank with Rear Fly is a challenging exercise that targets the core, shoulders, and back muscles. It combines the stability of a side plank with the added resistance of a rear fly movement using dumbbells.
How to perform
To perform the Dumbbell Side Plank with Rear Fly, follow these step-by-step instructions:1. Begin by lying on your side with your legs straight and stacked on top of each other. Place a dumbbell on the ground near your top hand.
2. Place your elbow directly under your shoulder and lift your body up into a side plank position, keeping your body in a straight line from your head to your feet.
3. Pick up the dumbbell with your top hand and bring it underneath your body, extending your arm out in front of you.
4. In one smooth motion, raise the dumbbell up and out to the side, keeping your arm straight and parallel to the ground. Squeeze your shoulder blades together at the top of the movement.
5. Slowly lower the dumbbell back down to the starting position, maintaining control and stability throughout the movement.
6. Perform the desired number of repetitions on one side before switching to the other side.
To make the exercise more challenging, you can increase the weight of the dumbbell or hold the plank position for a longer period of time. It is important to engage your core and maintain proper form throughout the exercise to avoid injury.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.