Kettlebell Reverse Fly
Strengthen your back with the Kettlebell Reverse Fly! Build a stronger posterior chain, one rep at a time, with this effective exercise.
The Kettlebell Reverse Fly mainly works the back and shoulders, with help from the traps. You'll need: kettlebells or exercise bench.
Required Equipment
Kettlebell Reverse Fly Muscles Worked
Primary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Mid Traps (trapezius, middle fibers); Outer Lats (teres major)
Kettlebell Reverse Fly Variations and Alternatives
How to do the Kettlebell Reverse Fly
Select a kettlebell with an appropriate weight for your fitness level.
Position yourself bent forward at the hips on a bench with one knee and the same-side hand supporting your body. The other foot should be planted on the ground to stabilize you.
Hold the kettlebell in the hand opposite the knee that is on the bench.
Keep your back straight and your core engaged throughout the exercise.
With a slight bend in your elbow, raise the kettlebell out to the side, keeping your arm parallel to the ground.
Lift the kettlebell until your arm is in line with your shoulder and the kettlebell is at chest level.
Squeeze your shoulder blades together at the top of the movement for maximum muscle engagement.
Lower the kettlebell back to the starting position in a controlled manner.
Complete the desired number of reps on one side before switching to the other side.
Make sure to perform the movement with control and avoid swinging the kettlebell with momentum. Proper form is crucial for preventing injury and targeting the intended muscle groups.
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Kettlebell Reverse Fly FAQs
What muscles does the Kettlebell Reverse Fly work?
The Kettlebell Reverse Fly mainly works the back and shoulders, with help from the traps. The main muscles are the rhomboids and posterior deltoid.
What equipment do you need for the Kettlebell Reverse Fly?
Kettlebells or exercise bench.
What workout day should the Kettlebell Reverse Fly go on?
It belongs on pull day in a push/pull/legs routine.
What are some Kettlebell Reverse Fly variations and alternatives?
Similar exercises include the Loop-Band Reverse Fly, Bottle-Weight Reverse Bent-Over Fly, Dumbbell Single-Arm Reverse Fly and Dumbbell Reverse Fly.
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