dumbbell side plank with rear fly

Instructions

1. 1

   Étape 1: Start by lying on your side with your legs extended and stacked on top of each other.

2. 2

   Étape 2: Place your forearm on the ground directly below your shoulder, keeping your elbow bent at a 90-degree angle.

3. 3

   Étape 3: Hold a dumbbell in your top hand, with your arm extended straight down towards the ground.

4. 4

   Étape 4: Engage your core and lift your hips off the ground, creating a straight line from your head to your heels.

5. 5

   Étape 5: While maintaining the side plank position, lift the dumbbell up towards the ceiling, squeezing your shoulder blades together.

6. 6

   Étape 6: Lower the dumbbell back down to the starting position.

7. 7

   Étape 7: Repeat for the desired number of repetitions, then switch sides.