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Kettlebell Single-Arm Rear Delt Fly
Kettlebell single-arm rear delt fly isolates the rear deltoids for shoulder strength and posture improvement; performed bent-over to target posterior shoulders and address imbalances.
About Exercise
Equipment
Kettlebell
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Shoulders, Lower Back, Obliques
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Rear Delts
Traps
7/10Upper Traps, Mid Traps
Shoulders
5/10Medial Delts
Lower Back
4/10Erector Spinae
Obliques
3/10External Obliques
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, hinge forward at hips to about 45 degrees with a straight back, holding a kettlebell in one hand with arm extended toward the floor.
- Brace core and keep slight bend in elbow.
- Raise kettlebell out to side in wide arc, leading with elbow.
- Squeeze rear delt and retract scapula at top until arm parallel to floor.
- Pause briefly at peak contraction.
- Lower kettlebell slowly back to start, resisting gravity.
- Switch arms after reps.
Coaching Tips
Form Cues
- Lead with elbow
- Squeeze shoulder blade
- Keep back flat
- Soft elbows always
Breathing
Inhale during eccentric lowering, exhale during concentric raise while bracing core.
Tempo
3-1-2
Range of Motion
From arm hanging straight down to level with torso, elbow slightly bent throughout.
Safety
Safety Notes
- Use light weight to avoid compensation
- Maintain neutral spine to protect back
- Control all phases to prevent strain
- Engage core against twisting
Spotting
Not typically needed; self-spot with light weights or use support for stability if balance is an issue.
Common Mistakes
- Swinging with momentum
- Rounding lower back
- Locking elbows out
- Shrugging shoulders up
When to Avoid
- Acute shoulder impingement
- Lower back pain or injury
Flexibility Needed
- Adequate hip hinge mobility
- Shoulder horizontal abduction range
Build Up First
- Master basic hip hinge
- Familiarity with isolation shoulder movements
Also known as
Single-Arm Kettlebell Rear Delt Raise, Kettlebell Bent-Over Rear Fly, One-Arm Kettlebell Rear Delt Raise
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