Exercise Details
Body Part
Back
Equipment
Dumbbell
Target Muscle
Upper Back
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How to Perform
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.
Secondary Muscles
shoulderscore
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