Dumbbell Side Plank with Rear Fly Alternative
12 substitute exercises that target the same muscles
Band One-Arm Twisting Seated Row
Cable Standing Face Pull (with Rope)
Band Standing Single Arm Twist Row
Cable Seated Face Pull (with Rope)
Lying Prone W to Y
Palm Press Back
Behind the Back Clap
Shoulders Rotation
Cable Twisting Pull
Dumbbell Bent-Over Face Pull
Kneeling T Spine Mobility
Dumbbell Reverse Fly
Criteria used to find exercise alternatives
Same target muscles
We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.
Full muscle overlap
Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.
Equipment considered
Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.
What the Dumbbell Side Plank with Rear Fly trains
Primary Deltoid Posterior Obliques
Secondary Deltoid Lateral Rhomboids Trapezius Middle Fibers
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