Seated Kettlebell Rear Fly
Easy
Also known as: Seated Kettlebell Reverse Fly · Seated Kettlebell Rear Delt Fly
Expert Advice
Keep the same elbow bend throughout the lift. Bending your elbows further as you raise the kettlebells turns the fly into a row.
How-to-do Steps
- Sit on a flat bench or any sturdy chair with both feet flat.
- Hold one kettlebell in each hand with your palms facing each other.
- Lean forward over your thighs, letting your bent arms hang beneath your torso.
- Raise both arms outward together until your upper arms align with your torso.
- Lower both kettlebells beneath your torso under control, then repeat for the prescribed repetitions.
Common Mistakes
- Torso rocks upwardFix: keep your chest angled toward your thighs throughout each repetition.
- Shoulders shrug toward your earsFix: keep your neck long as your arms open.
Coach Cues
Sweep your elbows outwardKeep your torso stillLower without swinging
Short reminders to keep in mind during every set.
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Muscles Worked
Seated 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
Shoulders80%
Secondary
Traps20%
Equipment
Kettlebell
Special Bench
Exercise Type
Strength
Why Level 2?
Easy
Seated support simplifies balance, but controlling both kettlebells requires basic shoulder and torso control.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Variations
Easier Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Seated Kettlebell Rear Fly work?
Seated Kettlebell Rear Fly primarily targets the Shoulders. Secondary muscles involved include Traps. It is classified as a Strength exercise performed with Kettlebell.
How many sets and reps should I do for Seated Kettlebell Rear Fly?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Seated Kettlebell Rear Fly suitable for beginners?
Yes, Seated Kettlebell Rear Fly is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Seated Kettlebell Rear Fly?
Torso rocks upward: keep your chest angled toward your thighs throughout each repetition. Shoulders shrug toward your ears: keep your neck long as your arms open.
