ex_WADYY4

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Chest · Kettlebell

Kettlebell Single Arm Chest Fly

intermediatestrengthOne side at a timeMale & female model

Kettlebell Single Arm Chest Fly is an intermediate isolation strength exercise that works the pectorals (chest), with the shoulders, biceps and forearms assisting. It needs a kettlebell. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 5.5 calories per minute.

Target: Pectorals
Body part: Chest
Equipment: Kettlebell
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Chest · Pectoralis Major

Secondary muscles

Shoulders · Anterior Deltoids
Biceps · Biceps Brachii
Forearms · Forearm Flexors, Forearm Extensors

How to do Kettlebell Single Arm Chest Fly

Lie on a flat bench with your feet firmly on the floor and hold a kettlebell above your chest using a neutral grip.
Keep a slight bend in your elbow and slowly lower the kettlebell out to the side in a wide arc.
Lower until you feel a comfortable stretch across your chest while keeping your shoulders supported on the bench.
Bring the kettlebell back above your chest along the same path, then repeat before switching sides.

Form tips

Keep your shoulders and upper back firmly against the bench.
Lower only as far as your shoulder remains comfortable.
Keep your chest up and your torso still during each repetition.
Inhale as you lower the kettlebell and exhale as you raise it.

Kettlebell Single Arm Chest Fly alternatives

Band Single Arm Pec Fly

Pectorals · beginner

Band Chest Fly

Pectorals · beginner

Cable One Arm Chest Fly Bent

Pectorals · beginner

Band Low Chest Fly

Pectorals · beginner

More pectorals exercises

Suspension Trainer With Grips Chest Fly

Pectorals · intermediate

Dumbbell One Arm Floor Fly

Pectorals · intermediate

Chest Fly Side Step

Pectorals · intermediate

Chest Fly Low to High Resistance Band

Pectorals · beginner

Chest Fly High to Low Resistance Band

Pectorals · beginner

Machine Fly

Pectorals · beginner

Dumbbell Decline Fly

Pectorals · intermediate

Cable Middle Fly

Pectorals · beginner

Kettlebell Single Arm Chest Fly FAQ

What muscles does Kettlebell Single Arm Chest Fly work?

Kettlebell Single Arm Chest Fly mainly works the pectorals in the chest (Pectoralis Major). The shoulders, biceps and forearms work as secondary muscles.

What equipment do you need for Kettlebell Single Arm Chest Fly?

You need a kettlebell.

How many sets and reps of Kettlebell Single Arm Chest Fly should I do?

Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Kettlebell Single Arm Chest Fly good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.

How many calories does Kettlebell Single Arm Chest Fly burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Kettlebell Single Arm Chest Fly?

Other exercises for the pectorals include Band Single Arm Pec Fly, Band Chest Fly, Cable One Arm Chest Fly Bent and Band Low Chest Fly.

For developers

Use Kettlebell Single Arm Chest Fly in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_WADYY4" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_WADYY4",
  "name": "Kettlebell Single Arm Chest Fly",
  "model": "male",
  "counterpartId": "ex_DEXBRQ",
  "target": "Pectorals",
  "equipment": "Kettlebell",
  "media": {
    "mp4": "https://…/ex_WADYY4/mp4-720.mp4?…",
    "poster": "https://…/ex_WADYY4/poster.jpg?…"
  }
}