Kysero
Try for free

Shoulders · Intermediate

Dumbbell Plank Reverse Fly

Single-arm reverse fly from a high plank, combining rear-shoulder work with demanding anti-rotation and support-arm stability.

View instructionsAll exercises
Back to all exercises
Dumbbell Plank Reverse Fly demonstration

Exercise overview

Training details

ShouldersUpper BackCoreChest

Equipment

Dumbbell

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set up in a high plank with one hand on the floor, a light dumbbell in the other hand, and feet set wide.
  2. 02Brace your trunk and keep your hips and shoulders square before moving the weight.
  3. 03Raise the dumbbell outward in a reverse-fly arc with a soft bend in the working elbow.
  4. 04Stop before your torso rotates open or your support shoulder loses position.
  5. 05Lower the dumbbell under control, reset the plank, and complete the side before switching arms.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionDumbbell Prone Bench Rear Delt FlyRelated variationChest-Supported Dumbbell Rear-Deltoid FlyRelated variationDumbbell One Arm Reverse Fly (with support)Related variationDumbbell Seated Bent Over Rear Delt FlyRelated variationProne Single Arm Trap Raise

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteWall Handstand HoldComparable substituteRing Support HoldComparable substituteDumbbell Lateral RaiseComparable substituteDumbbell Front RaiseComparable substituteFace PullComparable substituteBarbell Rear Delt Row

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder