Kettlebell Rear Fly
Expert Advice
Maintain a slight bend in your elbows throughout the movement and avoid using momentum to lift the kettlebells.
How-to-do Steps
- Bend at your hips and hold two kettlebells with your palms facing each other, arms hanging straight down.
- With a slight bend in your elbows, lift the kettlebells out to the sides until they are parallel with your shoulders.
- Squeeze your shoulder blades together at the top of the movement.
- Lower the kettlebells back to the starting position with control.
- Repeat for the desired number of repetitions.
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Muscles Worked
Kettlebell Rear Fly primarily targets the Shoulders, with Strength mechanics using Kettlebell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders100%
Equipment
Kettlebell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Kettlebell Rear Fly work?
Kettlebell Rear Fly primarily targets the Shoulders. It is classified as a Strength exercise performed with Kettlebell.
How many sets and reps should I do for Kettlebell Rear Fly?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Kettlebell Rear Fly suitable for beginners?
Kettlebell Rear Fly is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
