Exercise guide
Kettlebell Rear Fly
- Intermediate
- Isolation
- Rep-based
- Back
- Shoulders
- Upper arms
The Kettlebell Rear Fly is a potent isolation movement that targets the posterior deltoids and middle trapezius, utilizing the kettlebell's offset center of gravity to maximize tension at the peak of the contraction. This exercise is essential for developing shoulder symmetry and improving postural stability.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Place a kettlebell on the floor next to a flat bench.
- Hinge at the hips and place one hand firmly on the bench for support, ensuring your torso is nearly parallel to the floor.
- Grip the kettlebell handle with a neutral grip (palm facing your midline) and maintain a slight bend in the knees.
- Position your feet in a wide, staggered stance to create a stable base of support.
How to do it
- Exhale as you raise the kettlebell out to the side in a wide arc, keeping the elbow slightly bent but locked in position.
- Lift until your arm is parallel to the floor, focusing on pulling with the rear delt rather than the hand.
- Inhale as you lower the kettlebell back to the starting position using a slow, controlled tempo.
- Complete all repetitions on one side before switching to the other arm to maintain unilateral focus.
Form checklist
- Keep your spine neutral and avoid rotating your torso to 'swing' the weight up.
- Ensure the movement occurs only at the shoulder joint, keeping the elbow angle constant.
- Avoid shrugging the weight toward your ear; keep the shoulder blade depressed.
- Keep your gaze fixed about a foot in front of your feet to maintain a neutral neck.
Pro tips
- Lead the movement with the back of your hand and think about 'pushing' the kettlebell away from your body to minimize trap dominance.
- Pause for a split second at the top of the movement to maximize the mind-muscle connection with the posterior deltoid.
Make it harder
- Implement a 3-second eccentric (lowering) phase to increase time under tension.
- Perform the exercise while lying chest-down on an incline bench to remove all lower-body momentum.
Frequently asked
- What muscles does the kettlebell rear fly work?
- The kettlebell rear fly primarily targets the deltoids and rhomboids, and also works the biceps, serratus anterior, and trapezius as secondary muscles.
- What equipment do you need for the kettlebell rear fly?
- The kettlebell rear fly uses kettlebell.
- Is the kettlebell rear fly good for beginners?
- The kettlebell rear fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Band Standing Rear Delt RowIntermediate · deltoids, lats, and rhomboids
- Cable Bent Over Contralateral Rear Delt RowIntermediate · deltoids and rhomboids
- Cable Incline Single Arm Y Raise Wrist Straps with Back SupportIntermediate · deltoids and rhomboids
- Cable Kneeling Rear Delt Row With RopeIntermediate · deltoids and rhomboids