Side Plank Rear Delt Fly

Body region

• Shoulders
• Core

Muscles

Main

• Deltoid
• External Oblique
• Internal Oblique

Helps

• Infraspinatus
• Teres Minor
• Trapezius
• Rhomboids
• Quadratus Lumborum

Holds

• Transversus Abdominis
• Gluteus Medius

Equipment

• Dumbbells

Technique

1. Get into a side plank on one forearm, elbow under the shoulder and feet stacked or staggered.
2. Hold a light dumbbell in the top hand, arm hanging across your chest toward the floor.
3. With a slight elbow bend, raise the dumbbell up and back until the arm points to the ceiling.
4. Lower it slowly while the hips stay lifted, then finish the set and switch sides.

Cues

• Stack the ankles, hips and shoulders in one line.
• Use a very light weight; the plank already makes it hard.

Common mistakes

• Letting the hips drop toward the floor.
• Rolling the torso back to help the arm up.
• Swinging the dumbbell.

Alternatives

• Side Plank
• Side-Lying Rear Delt Raise
• Rear Delt Fly