Dumbbell Side Plank with Rear Fly
From a straight-arm side plank, the top hand lifts a dumbbell from under the chest up toward the ceiling, the chest turning open; the plank holds while the rear shoulder works.
How to do it
Setup
Side plank on a straight arm, hand under the shoulder, feet staggered, a light dumbbell in the top hand below the chest.
Steps
- Lift the dumbbell up and out until the arm points at the ceiling, chest turning open.
- Pause with the hips high and both arms in one vertical line.
- Lower the dumbbell back under the chest without letting the hips drop.
Common mistakes
Hips sagging as the arm lifts: push the floor away and keep the waist high. Swinging a heavy bell: light and controlled; the plank must stay still. Supporting wrist bent back under load: stack the shoulder over the hand.
Breathing
Exhale lifting, inhale lowering.
