Kettlebell Low Fly
Strengthen your chest & shoulders! The Kettlebell Low Fly targets muscles for a defined upper body. Do it right and feel the burn.
The Kettlebell Low Fly is a compound exercise that mainly works the chest, with help from the shoulders and biceps. You'll need: kettlebells.
Required Equipment
Kettlebell Low Fly Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Biceps (biceps brachii)
Kettlebell Low Fly Variations and Alternatives
How to do the Kettlebell Low Fly
Choose a pair of kettlebells with an appropriate weight. Start with a lighter weight to master the form before progressing to heavier kettlebells.
Stand with your feet shoulder-width apart, maintaining a slight bend in your knees.
Hold a kettlebell in each hand with an overhand grip, arms extended and palms facing up, as if you are carrying a tray. Keep your elbows slightly bent throughout the movement.
With control, raise the kettlebells in a wide arc away from your body, keeping your arms in line with your shoulders and maintaining the slight bend in your elbows. Stop once your hands reach shoulder level or slightly higher.
Squeeze your chest muscles at the top of the movement for a second.
Slowly lower the kettlebells back down to the starting position in the same wide arc, keeping the movement controlled and your torso stationary.
Aim to perform 8-15 repetitions per set and complete 3-5 sets, resting for 60-90 seconds between sets.
Remember to keep the movement controlled and avoid using momentum to raise the weights. Adjust the weight of the kettlebells if the exercise is too easy or too difficult. Always keep your core engaged and back straight to prevent injury.
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Kettlebell Low Fly FAQs
What muscles does the Kettlebell Low Fly work?
The Kettlebell Low Fly mainly works the chest, with help from the shoulders and biceps. The main muscles are the pectoralis major.
What equipment do you need for the Kettlebell Low Fly?
Kettlebells.
Is the Kettlebell Low Fly a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kettlebell Low Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Kettlebell Low Fly variations and alternatives?
Similar exercises include the Band Low Fly, Cable Kneeling High-Low Fly, Dumbbell Low Fly and Kettlebell Floor Fly.
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