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
Common Mistakes
Common mistakes content is coming soon.
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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