How to Do Dumbbell Side Plank With Rear Fly

Dumbbell Side Plank With Rear Fly is a core exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Side Plank With Rear Fly

  1. 01Set up in a side plank on the forearm with a light dumbbell in the top hand and feet stacked.
  2. 02Extend the top arm straight down toward the floor, maintaining a neutral wrist.
  3. 03Raise the dumbbell toward the ceiling in a wide arc until the arm is perpendicular to the torso.
  4. 04Squeeze the shoulder blade at the top of the movement without rotating the pelvis.
  5. 05Lower the dumbbell back to the starting position under strict tension.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Side Plank With Rear Fly

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Prevent the hips from sagging toward the floor by driving the bottom forearm into the mat throughout the fly.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Side Plank With Rear Fly questions

What muscles does Dumbbell Side Plank With Rear Fly work?

Dumbbell Side Plank With Rear Fly is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

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

Set up in a side plank on the forearm with a light dumbbell in the top hand and feet stacked. Extend the top arm straight down toward the floor, maintaining a neutral wrist. Raise the dumbbell toward the ceiling in a wide arc until the arm is perpendicular to the torso. Squeeze the shoulder blade at the top of the movement without rotating the pelvis. Lower the dumbbell back to the starting position under strict tension.

What is the A90 coach tip for Dumbbell Side Plank With Rear Fly?

Prevent the hips from sagging toward the floor by driving the bottom forearm into the mat throughout the fly.

Is Dumbbell Side Plank With Rear Fly suitable for beginners?

Dumbbell Side Plank With Rear Fly is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Side Plank With Rear Fly?

Dumbbell Side Plank With Rear Fly uses dumbbell.

A90 Intelligence

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