How to Do Kettlebell Single Arm Rear Delt Fly

Kettlebell Single Arm Rear Delt Fly is a shoulders exercise using kettlebell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Kettlebell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Kettlebell Single Arm Rear Delt Fly

  1. 01Hinge at the hips until your torso is nearly parallel to the floor holding a kettlebell in one hand.
  2. 02Place your non working hand on your thigh or a bench for stability.
  3. 03Lift the kettlebell out to the side with a slight bend in the elbow until it reaches shoulder height.
  4. 04Control the weight back down to the starting position without letting it swing.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Kettlebell Single Arm Rear Delt Fly

Primary Stabiliser Inactive

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Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Focus on pulling through the elbow rather than the hand to maximize posterior deltoid recruitment.

Same coaching engine used inside the A90 app

05 / FAQ

Kettlebell Single Arm Rear Delt Fly questions

What muscles does Kettlebell Single Arm Rear Delt Fly work?

Kettlebell Single Arm Rear Delt Fly is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Kettlebell Single Arm Rear Delt Fly correctly?

Hinge at the hips until your torso is nearly parallel to the floor holding a kettlebell in one hand. Place your non working hand on your thigh or a bench for stability. Lift the kettlebell out to the side with a slight bend in the elbow until it reaches shoulder height. Control the weight back down to the starting position without letting it swing.

What is the A90 coach tip for Kettlebell Single Arm Rear Delt Fly?

Focus on pulling through the elbow rather than the hand to maximize posterior deltoid recruitment.

Is Kettlebell Single Arm Rear Delt Fly suitable for beginners?

Kettlebell Single Arm Rear Delt Fly is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Kettlebell Single Arm Rear Delt Fly?

Kettlebell Single Arm Rear Delt Fly uses kettlebell.

A90 Intelligence

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A90 Intelligence programmes kettlebell single arm rear delt fly into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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