Demonstration video
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Get my programHow to do the kettlebell long lever reverse fly
Instructions
- Stand with feet hip-width apart holding kettlebells in each hand.
- Bend at the hips to bring torso close to parallel with the floor, maintaining a neutral spine.
- With arms extended slightly bent, raise both kettlebells out to the sides in a wide arc.
- Squeeze your shoulder blades together at the top of the movement.
- Lower the kettlebells back to the starting position with control.
Technical Tips
- Avoid swinging or using momentum.
- Keep core engaged to protect your lower back.
- Maintain a slight bend in the elbows throughout the lift.
Breathing Tips
- Inhale while lowering the kettlebells.
- Exhale while lifting the kettlebells out to the sides.
Medical restrictions
- Shoulder injuries
- Lower back pain
- Rotator cuff issues
Description
The Kettlebell Long Lever Reverse Fly is an effective isolation exercise targeting the posterior deltoids and upper back muscles, improving shoulder stability, posture, and rear shoulder definition. This movement involves holding kettlebells with slightly bent arms and lifting them out to the sides while maintaining a bent-over position, focusing on controlled scapular retraction. It is widely used to correct shoulder imbalances, enhance pulling strength, and support overall upper body training programs. Incorporating this exercise can help strengthen the posterior chain, reduce the risk of shoulder injuries, and improve performance in other compound lifts by enhancing upper back engagement. Suitable for intermediate practitioners, it is ideal for hypertrophy, functional strength development, and postural correction within bodybuilding, fitness, and CrossFit routines.
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Description
The Kettlebell Long Lever Reverse Fly is an effective isolation exercise targeting the posterior deltoids and upper back muscles, improving shoulder stability, posture, and rear shoulder definition. This movement involves holding kettlebells with slightly bent arms and lifting them out to the sides while maintaining a bent-over position, focusing on controlled scapular retraction. It is widely used to correct shoulder imbalances, enhance pulling strength, and support overall upper body training programs. Incorporating this exercise can help strengthen the posterior chain, reduce the risk of shoulder injuries, and improve performance in other compound lifts by enhancing upper back engagement. Suitable for intermediate practitioners, it is ideal for hypertrophy, functional strength development, and postural correction within bodybuilding, fitness, and CrossFit routines.
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