This Side Plank with Rear Fly is a great exercise to strengthen your obliques, upper back and shoulders! Both beginner and advanced variations are shown here.
Beginner Variation - Position yourself on your side and prepare for a side plank. Bottom elbow should be under the shoulder, knees bent. Lift your hips off the floor and ensure the body is in a straight line. With the top arm, take your lighter dumbbell and perform a rear fly without breaking form/moving the trunk. Keep the arm straight throughout. Slowly return the dumbbell to the start and repeat your reps on the same side before switching sides.
Advanced Variation - Position yourself on your side and prepare for a side plank. Bottom elbow should be under the shoulder, legs straight. Lift your hips off the floor and ensure the body is in a straight line. With the top arm, take your lighter dumbbell and perform a rear fly without breaking form/moving the trunk. Keep the arm straight throughout. Slowly return the dumbbell to the start and repeat your reps on the same side before switching sides.
Interested in other core exercises? View the Core Strengthening Playlist here:
• Core Strengthening Exe...
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Always check with a fitness professional prior to attempting any exercise program.
DISCLAIMER:
This video is not to be used as medical advice or a treatment plan, and is intended for general education and demonstration purposes only. This video should not be used to self diagnose or self treat any medical or physical condition. Consult with your healthcare professional before attempting any exercise program. If any exercise promotes pain, refrain from performing that exercise and seek professional medical attention
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