Core · Dumbbell
Dumbbell Side Plank with Rear Fly
How to do the dumbbell side plank with rear fly, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Isometric
- Mechanic
- Compound
How to do it
Set up in a side plank on one forearm with your feet stacked and a light dumbbell in your top hand. Hold your hips high in a straight line, then raise the dumbbell out and back like a rear fly until your arm is in line with your torso. Lower under control and repeat, then switch sides.
- 1Feel your obliques fire to hold your hips up against the fly
- 2Squeeze your rear delt and mid-back as the dumbbell rises
- 3Keep your body in one long line from head to heels
Common mistakes
- Do not let your hips drop as you reach with the dumbbell
- Avoid swinging the weight up; lead with the rear delt
- Do not rotate your torso open or collapse into your support shoulder
Muscles worked
The dumbbell side plank with rear fly mainly works the obliques and rear delts, with the mid traps, upper abs, lower abs, glutes, and side delts assisting.
- ObliquesPrimary
- Rear DeltsPrimary
- Mid TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- GlutesSupport
- Side DeltsSupport
- ForearmsMinor
- Lower BackMinor
- Upper TrapsMinor
- Lower TrapsMinor
- External RotatorsMinor
Kovo programs the dumbbell side plank with rear fly for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.