Bosu Side Plank Fly

Intermediate Level of Difficulty

The Bosu side plank with dumbbell reverse fly is a challenging intermediate exercise. This exercise requires core strength and balance and is suitable for intermediate to advanced fitness levels.


Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Picture of Obliques


Many people put a lot of focus on working their abs but forget their surrounding neighbors; the oblique muscles. Obliques serve as stabilizers, and are used in almost every physical activity. Exercising your obliques should be a very important part of your workout program.

Equipment Used

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Picture of Bosu


The BOSU balance trainer stands for "Both Sides Utilized" and is most often used for balance training, various athletic drills and aerobic activities.

Exercise Instructions

bosu side plank fly - step 1

Step 1

Start in a side plank t-bar position with your hand placed in the middle of the Bosu.

bosu side plank fly - step 2

Step 2

While holding a dumbbell in your other hand, twist under your body.

bosu side plank fly - step 3

Step 3

Pull yourself back up so your shoulders are straight and open the dumbbell up into a reverse fly.