Dumbbell Side Plank with Rear Fly - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Dumbbell Side Plank with Rear Fly

Step by step instructions, muscle activation and variants for the Dumbbell Side Plank with Rear Fly.

HardRear shouldersObliques

About this exercise

An advanced combination exercise that holds a side plank for oblique and core stability while performing a rear delt fly with the top arm. The position demands full-body tension and challenges shoulder strength, rotator cuff stability, and lateral core endurance simultaneously.

How to Perform

  • Lie on your side and prop yourself up on one forearm, stacking your feet or staggering them for balance
  • Hold a dumbbell in your top hand with a neutral grip, arm resting along your side
  • Lift your hips off the floor to form a straight line from head to heels, entering side plank position
  • Keeping your core braced and hips raised, raise the dumbbell out to the side and slightly back, leading with your elbow
  • Pause at the top when your arm is roughly parallel to the floor
  • Lower the dumbbell back down under control
  • Complete all reps on one side, then switch

Muscle Activation

Primary
Rear shouldersObliques
Secondary
AbsGlutesCoreFront shouldersSide shouldersOuter thighs

Common Mistakes

Common mistakes content is coming soon.

About the Dumbbell Side Plank with Rear Fly

The Dumbbell Side Plank with Rear Fly is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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