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single arm side row reverse fly from side plank

Strengthens chest, back, core

ChestIntermediateStrengthPull

At a glance

Muscles workedPrimary: chest. Secondary: triceps, shoulders
Muscle groupChest
DifficultyIntermediate
TypeStrength · Pull
Sets & reps3 sets × 10-12 reps
Estimated calories burned~30 kcal

How to do it

  1. Step 1: Setup for single arm side row reverse fly from side plank.
  2. Step 2: Engage core and set posture.
  3. Step 3: Perform the movement with control.
  4. Step 4: Squeeze at the peak.
  5. Step 5: Return slowly and repeat.

Equipment

Coaching tips

Benefits

Strengthens chest, back, core

Common mistakes

Using momentum or losing form

Make it harder

Increase load or slow tempo

Make it easier

Reduce load or range of motion

Breathing

Exhale on effort, inhale on return

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Dumbbell Chest Expander

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Low Cable Cross

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Incline Underhand Dumbbell Press

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on one knee lunge single arm waterbottle rev fly

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General 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.