Exercise guide
Kettlebell Reverse Fly
- Intermediate
- Isolation
- Rep-based
- Back
The chest-supported kettlebell reverse fly is a premier isolation movement for the posterior deltoids and middle trapezius, using the bench to eliminate momentum and the kettlebell's unique center of gravity to increase tension at the peak of the movement.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set an incline bench to a 30-to-45-degree angle.
- Lie prone (chest-down) on the bench with your chin just over the top edge and feet firmly planted on the floor for stability.
- Grasp a kettlebell in each hand using a neutral grip (palms facing each other) with arms hanging straight toward the floor.
- Maintain a slight, fixed bend in the elbows and retract your shoulder blades slightly to set the starting position.
How to do it
- Exhale as you raise the kettlebells out to the sides in a wide, sweeping arc until your arms are parallel to the floor.
- Focus on leading the movement with your elbows and pulling the weights away from your midline rather than just upward.
- Squeeze your shoulder blades together at the top of the movement for a one-second peak contraction.
- Inhale as you slowly lower the kettlebells back to the starting position, maintaining tension in the rear delts throughout the descent.
Form checklist
- Keep your chest glued to the bench to prevent using momentum or lower back extension.
- Avoid shrugging your shoulders toward your ears; keep the traps depressed.
- Ensure the movement occurs at the shoulder joint only, keeping the elbow angle constant.
- Stop the upward movement once your arms are level with your torso to avoid excessive joint stress.
Pro tips
- Think about 'pushing' the kettlebells toward the side walls to maximize the lever arm and rear delt recruitment.
- Because the weight of the kettlebell hangs below the handle, it creates a unique torque profile; focus on resisting the 'swing' at the bottom of the rep.
- Try a slight internal rotation (pinkies up) at the top of the movement to further isolate the posterior deltoid.
Make it harder
- Implement a 3-second eccentric (lowering) phase to increase time under tension.
- Add a '1.5 rep' style: perform a full rep, lower halfway, go back to the top, then lower all the way down.
Frequently asked
- What muscles does the kettlebell reverse fly work?
- The kettlebell reverse fly primarily targets the trapezius, and also works the rhomboids as secondary muscles.
- What equipment do you need for the kettlebell reverse fly?
- The kettlebell reverse fly uses kettlebell.
- Is the kettlebell reverse fly good for beginners?
- The kettlebell reverse fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.