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Kettlebell Single-Arm Floor Fly
A single-arm kettlebell fly on the floor that isolates the chest for hypertrophy while engaging the core for anti-rotational stability, beneficial for shoulder health due to limited range.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Abs, Obliques, Triceps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest
Shoulders
7/10Anterior Delts
Abs
5/10Rectus Abdominis
Obliques
5/10External Obliques
Triceps
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie on your back on the floor with knees bent and feet flat. Hold a kettlebell in one hand extended above your chest with a slight elbow bend.
- Lower the kettlebell in a wide arc to the side until your upper arm aligns with your body.
- Keep your core engaged to prevent rotation or arching.
- Squeeze your chest to reverse the motion and return the kettlebell to the starting position.
- Switch arms after completing reps on one side.
- Maintain a slight elbow bend throughout.
Coaching Tips
Form Cues
- Keep elbow slightly bent
- Engage core to stay stable
- Squeeze chest at top
- Arc wide but controlled
Breathing
Inhale as you lower the kettlebell; exhale as you squeeze to return it to the top. Brace your core on every rep.
Tempo
3-1-2
Range of Motion
Lower until upper arm is level with torso and elbow nears floor; return until arm is perpendicular to body above chest.
Safety
Safety Notes
- Avoid over-stretching beyond floor limit
- Select light weight to maintain form
- Keep lower back pressed to floor
- Clear space around you
Spotting
Spotting not required; use light weight and focus on control for safety.
Common Mistakes
- Arching lower back
- Locking elbows
- Using momentum to swing
- Rotating torso toward working arm
When to Avoid
- Acute shoulder impingement
- Lower back injuries
- Elbow joint instability
Flexibility Needed
- Shoulder horizontal adduction mobility
- Core stability for anti-rotation
Build Up First
- Basic chest fly technique
- Kettlebell handling proficiency
Also known as
Single-Arm Kettlebell Chest Fly, Kettlebell One-Arm Floor Fly, Unilateral Kettlebell Floor Press Fly
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