Kettlebell Reverse Fly - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Kettlebell Reverse Fly

Step by step instructions, muscle activation and variants for the Kettlebell Reverse Fly.

MediumRear shoulders

About this exercise

The kettlebell reverse fly is a bent-over exercise that targets the rear deltoids and upper back by lifting kettlebells out to the sides against gravity. It is an effective accessory movement for improving shoulder health, posture, and balanced upper-body development.

How to Perform

  • Stand with feet hip-width apart, holding a kettlebell in each hand with palms facing each other
  • Hinge at the hips until your torso is nearly parallel to the floor, keeping a slight bend in your knees and a neutral spine
  • Let the kettlebells hang below your chest with elbows slightly bent
  • Raise both kettlebells out to the sides in a wide arc, leading with your elbows, until your arms are roughly parallel to the floor
  • Squeeze your rear delts and upper back at the top of the movement
  • Lower the kettlebells slowly back to the starting position and repeat

Muscle Activation

Primary
Rear shoulders
Secondary
TrapeziusMiddle back

Common Mistakes

Common mistakes content is coming soon.

About the Kettlebell Reverse Fly

The Kettlebell Reverse 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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