Exercise guide · Advanced · Compound

Dumbbell Side Plank with Rear Fly: How to Do It & Muscles Worked

The dumbbell side plank with rear fly is a compound exercise that combines core stability with upper back and shoulder strength. It requires holding a side plank position while performing a rear fly with a dumbbell, challenging balance, coordination, and strength.

Primary muscles
Traps
Secondary muscles
Abs , Obliques , Shoulders
Equipment
Dumbbell
Level · type
Advanced · Compound
Demonstration of the dumbbell side plank with rear fly
Front view: muscles worked by the dumbbell side plank with rear fly. Primary: traps. Secondary: abs, obliques and shoulders.
Back view: muscles worked by the dumbbell side plank with rear fly. Primary: traps. Secondary: abs, obliques and shoulders.
Primary Secondary

How to do the dumbbell side plank with rear fly

  1. Step 1: Start by lying on your side with your legs extended and stacked on top of each other.
  2. Step 2: Place your forearm on the ground directly below your shoulder, keeping your elbow bent at a 90-degree angle.
  3. Step 3: Hold a dumbbell in your top hand, with your arm extended straight down towards the ground.
  4. Step 4: Engage your core and lift your hips off the ground, creating a straight line from your head to your heels.
  5. Step 5: While maintaining the side plank position, lift the dumbbell up towards the ceiling, squeezing your shoulder blades together.
  6. Step 6: Lower the dumbbell back down to the starting position.
  7. Step 7: Repeat for the desired number of repetitions, then switch sides.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell side plank with rear fly by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Side Plank with Rear Fly alternatives

More exercises that train the traps as their main target:

More traps exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.