High Plank Reverse Fly

A tough stability challenge. Hit the rear delts without compromising your plank form.

Instructions

• High plank position with light dumbbell.
• Raise arm out to side (T-shape).
• Squeeze rear delt.
• Resist body rotation.
• Lower under control.

Common Mistakes

• Rotating body to throw weight up
• Bent arm (rowing instead of flying)
• Hips sagging
• Feet too narrow (loss of balance)

Benefits

• Rear Delts
• Core Stability
• Shoulder Health

Biomechanical Form Guide

Core Anti-Extension: How to Hold Perfect Planks Without Lumbar Sagging - Master isometric core alignment in forearm and high planks. Eliminate lower back sagging, pelvic tilting, and neck strain.

Similar Exercises

• Online Plank Timer & Posture Checker - Free online plank timer and AI posture tracker. Monitor your plank hold duration and check hip alignment in real-time with your camera. No signup required.
• Plank Up Downs - Transition between high and low plank to blast your triceps and core. AI ensures stable hips.
• High Plank + Tricep Kickback - Anti-rotation core challenge plus arm toning. Detect hip twisting and arm angle with AI.
• Renegade Row (High Plank Row) - Build a strong back and rock-solid core. AI checks against hip rotation and ensures full pulls.