Exercise guide
Kettlebell Low Fly
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
- Upper arms
The Kettlebell Low Fly is a standing isolation movement that uses a 'scooping' motion to target the upper pectorals and anterior deltoids. The unique weight distribution of the kettlebell creates a distinct tension curve that emphasizes the peak contraction at the top of the movement.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with feet shoulder-width apart, holding a kettlebell in each hand at your sides.
- Rotate your palms to face forward (supinated grip) so the bells rest against the back of your forearms.
- Maintain a slight bend in the elbows and pull your shoulder blades back and down.
How to do it
- Exhale as you lift the kettlebells forward and inward toward the midline of your body in a 'scooping' arc.
- Continue the movement until the kettlebells reach chest height, focusing on squeezing the inner chest.
- Inhale as you slowly lower the weights back to the starting position using a controlled 3-second eccentric phase.
- Keep the bend in your elbows fixed throughout the entire range of motion.
Form checklist
- Keep your torso stationary; do not lean back or use momentum to swing the weights.
- Ensure your palms remain facing upward or slightly inward throughout the lift.
- Maintain a proud chest and avoid letting your shoulders round forward at the top.
- Stop the movement if you feel excessive strain in the bicep tendons.
Pro tips
- Focus on driving your elbows toward each other at the top of the rep to maximize pectoral shortening.
- Think about 'scooping' the weight rather than just lifting it to better engage the upper chest fibers.
- Maintain a firm grip to stabilize the kettlebell against the forearm, preventing it from flopping.
Make it harder
- Add a 2-second isometric squeeze at the peak of the contraction.
- Perform the exercise unilaterally to increase the demand on your core stabilizers.
Frequently asked
- What muscles does the kettlebell low fly work?
- The kettlebell low fly primarily targets the pectorals, and also works the serratus anterior and trapezius as secondary muscles.
- What equipment do you need for the kettlebell low fly?
- The kettlebell low fly uses kettlebell.
- Is the kettlebell low fly good for beginners?
- The kettlebell low fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.