Some exercises are focused on just one muscle group, putting all of your focused attention on a single specific movement. This is not one of those exercises—instead, this versatile move challenges your core, back, and more to both maximize your body’s potential and to save time if you’re too busy for a longer, slower workout. The bear plank alternating reverse fly is a beast.
Here, expert trainer Mat Forzaglia, who created the new Men’s Health MVP Premium 20-Minute Muscle program, demonstrates this super efficient exercise to use in your training.
“We’re targeting our shoulders and our core, but you’re gonna notice that we’re gonna engage our full body—and that’s what I love about it, this offset core load when we’re in this position,” he says .
Since you’ll be fighting to keep your body position level and your bear plank form solid, your core will be working extra hard as you shift from arm to arm when you perform each fly rep.
How to Do the Bear Plank Alternating Reverse Fly
3 sets of 10 to 12 reps per side
- Get down into a bear plank, with your hands gripping a pair of light dumbbells beneath your shoulders, knees below your hips.
- Engage your glutes and core to create full-body tension, and tuck your ribcage in.
- Get up on your toes to elevate your knees off the ground.
- Lift one of the dumbbells off the ground and straight out to the side like a reverse fly, keeping your arm fully extended.
- Stay in control of the weight, and return to the starting position. Repeat on the other side.
Want more workouts like this? Check out Forzaglia’s entire 20-Minute Muscle program (and tons of other programs like it) on Men’s Health Premium MVP.
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