About this exercise
A bent-over reverse fly using kettlebells that isolates the posterior deltoids and upper back. With the torso hinged forward, both arms arc upward and outward to build shoulder-rear thickness and scapular stability.
Kettlebell Rear Fly
Step by step instructions, muscle activation and variants for the Kettlebell Rear Fly.
MediumRear shoulders
How to Perform
- Hold a kettlebell in each hand and hinge forward at the hips until your torso is roughly parallel to the floor
- Let the kettlebells hang below your chest with a slight bend in your elbows
- Keeping your back flat and core braced, raise both arms out to your sides until they reach shoulder height
- Squeeze the rear delts at the top for a brief pause
- Slowly lower the kettlebells back to the starting position under control
Muscle Activation
Primary
Rear shoulders
Secondary
TrapeziusMiddle back
About the Kettlebell Rear Fly
The Kettlebell Rear Fly is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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