Video
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.
Restrizioni mediche
- Shoulder injuries
- Lower back pain
- Rotator cuff issues
What muscles does the kettlebell long lever reverse fly target?
The kettlebell long lever reverse fly primarily targets the rear deltoids and back muscles, specifically enhancing upper back strength and shoulder stability.
Is the kettlebell reverse fly good for posture?
Yes, the kettlebell reverse fly helps improve posture by strengthening the posterior shoulder and upper back muscles responsible for scapular retraction and stability.
Can beginners do the kettlebell long lever reverse fly?
While the kettlebell long lever reverse fly is an intermediate exercise due to its balance and control requirements, beginners can start with lighter weights or bodyweight reverse fly variations to build strength safely.
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.