Videos
Instructions
- Stand with feet hip-width apart holding a kettlebell in one hand.
- Bend forward at the hips keeping your back straight and core engaged.
- Let the kettlebell hang below your chest with a slight bend in your elbow.
- Raise the kettlebell out to the side until your arm is parallel to the ground.
- Pause briefly at the top and slowly lower to the starting position.
Technical Tips
- Keep your torso stable and avoid rotating your body.
- Maintain a slight bend in the elbow throughout the movement.
- Lift with control to fully engage the rear deltoids.
Breathing Tips
- Inhale as you lower the kettlebell back down.
- Exhale as you lift the kettlebell out to the side.
Medical restrictions
- Shoulder injuries
- Lower back pain
- Rotator cuff injuries
How do I perform a kettlebell single arm rear delt fly correctly?
To perform a kettlebell single arm rear delt fly correctly, hinge forward at the hips, keep your back straight, raise the kettlebell out to the side with a slight elbow bend, and avoid rotating your torso to isolate the rear deltoids effectively.
What muscles does the kettlebell single arm rear delt fly target?
The kettlebell single arm rear delt fly primarily targets the rear deltoids, while also engaging the shoulders, upper back, and rhomboids for stability and control.
Is the kettlebell single arm rear delt fly good for shoulder definition?
Yes, the kettlebell single arm rear delt fly is excellent for improving rear shoulder definition, enhancing posture, and ensuring balanced shoulder development for both aesthetic and functional benefits.
The Kettlebell Single Arm Rear Delt Fly is an isolation exercise specifically targeting the rear deltoids, located at the back of the shoulders. It is essential for developing shoulder symmetry, enhancing posture, and increasing stability in pressing and pulling movements. Performing this exercise with strict form strengthens the posterior shoulder muscles, contributing to balanced shoulder development and reducing the risk of injuries caused by front-dominant training. This movement is particularly beneficial for bodybuilders, athletes, and fitness enthusiasts aiming to build defined rear delts for aesthetic and functional strength. Including rear delt-focused exercises like this ensures well-rounded shoulder training and optimises overall upper body performance.