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Upper back
Dumbbell Side Plank With Rear Fly
This exercise combines a side plank with a shoulder movement. You hold your body steady on your side to work your core, while lifting a weight with your top arm to strengthen your upper back and shoulder. It tests your balance and strength.
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How to Perform
- 1Lie on your side with your legs straight and your feet stacked on top of each other.
- 2Place your forearm on the floor so your elbow is directly under your shoulder.
- 3Hold a dumbbell in your top hand and let your arm hang straight down toward the ground.
- 4Tighten your stomach muscles and lift your hips until your body makes a straight line from head to heels.
- 5While holding your body up, lift the dumbbell straight up toward the ceiling and squeeze your upper back.
- 6Slowly lower the dumbbell back down to where it started.
- 7Do the required number of repetitions, then switch to the other side.
Exercise Info
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