Side Plank Single Arm Dumbbell Reverse Fly
Combines rear-delt isolation with high core demand for excellent stability and posture work.
ShouldersAdvancedStrengthRaise
At a glance
| Muscles worked | Primary: rear delts. Secondary: core, upper back |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Advanced |
| Type | Strength · Raise |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~6 kcal |
How to do it
- Set up in a side plank holding a dumbbell in the top hand.
- Perform a reverse fly by raising the arm toward the ceiling.
- Squeeze the rear delt and upper back at the top.
- Lower with control.
- Complete reps then switch sides.
Equipment
- Dumbbells
Coaching tips
Benefits
Combines rear-delt isolation with high core demand for excellent stability and posture work.
Common mistakes
Avoid letting the hips sag or using momentum to lift the weight.
Make it harder
Increase dumbbell weight or add a pause at the top.
Make it easier
Perform bodyweight or water-bottle version.
Breathing
Exhale as you raise, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 4 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.