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Obliques · Advanced

Dumbbell Side Plank with Rear Fly

Core-stability drill that develops bracing and positional control using dumbbells, with emphasis on the obliques and core.

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Exercise overview

Training details

ObliquesCoreShouldersUpper Back

Equipment

Dumbbell

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set a forearm side plank with the bottom elbow under the shoulder, legs straight, and a light dumbbell resting near the top hip.
  2. 02Lift your hips into one long line and hold the dumbbell in the top hand with a soft elbow.
  3. 03Raise the dumbbell out and slightly back in a rear-fly arc while the torso and pelvis remain square.
  4. 04Pause without shrugging, twisting, or dropping the hips.
  5. 05Lower the dumbbell to the start under control, complete the repetitions, and switch sides.

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Variations

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

Easier regressionDumbbell Side BridgeRelated variationDumbbell Side Bridge with Bent Leg

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Alternatives

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

Comparable substituteSide PlankComparable substituteKettlebell WindmillComparable substituteSide Plank Hip DipComparable substituteSide Plank Hip Abduction

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