SIDE PLANK WITH REAR FLY

Core Strengthening ExercisesFull Body Exercises

Jan 6

How To Perform Side Planks With Rear Flyes

This Side Plank with Rear Fly is a great exercise to strengthen your obliques, upper back and shoulders, as well as improving overall trunk and hip stability. Both beginner and advanced variations are shown here.

Level/Difficulty: Beginner to Advanced

Muscle Group(s): obliques, shoulders, rear deltoids, glutes/hips

Equipment: none, dumbbell or light resistance band

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Core engaged, keep hips & trunk aligned, lift weight with a straight arm from in front to overhead

Before starting:

Be sure to use a weight that is not too heavy.

Beginner/Level 1 - Position yourself in a side bridge (on your knees, bent)

Advanced/Level 2 - Position yourself in a side plank (on your feet, legs straight)

1. Position yourself on your side and prepare for a side plank (Level 1 or 2). Bottom elbow should be under the shoulder, and hips aligned with the torso.

2. Lift your hips off the floor and ensure the body is in a straight line. With the top arm, take your lighter dumbbell and perform a rear fly without breaking form/moving the trunk. Keep the arm straight throughout.

3. Slowly return the dumbbell to the start and repeat your reps on the same side before switching sides.