Bodyweight
Back Lever
Upper Back · Back
Intermediate6
Demonstration
IntermediateIsolationDumbbell
Dumbbell Side Plank With Rear Fly
Upper Back · Back
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Start by lying on your side with your legs extended and stacked on top of each other.
- 2
Place your forearm on the ground directly below your shoulder, keeping your elbow bent at a 90-degree angle.
- 3
Hold a dumbbell in your top hand, with your arm extended straight down towards the ground.
- 4
Engage your core and lift your hips off the ground, creating a straight line from your head to your heels.
- 5
While maintaining the side plank position, lift the dumbbell up towards the ceiling, squeezing your shoulder blades together.
- 6
Lower the dumbbell back down to the starting position.
- 7
Repeat for the desired number of repetitions, then switch sides.
Muscles worked
Primary
Upper Back
shoulders
Secondary
shoulderscore
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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Alternatives
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