ex_VHBWRD

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Shoulders · Kettlebell

Kettlebell Single Arm Rear Delt Fly

intermediatestrengthOne side at a timeMale & female model

Kettlebell Single Arm Rear Delt Fly is an intermediate isolation strength exercise that works the delts (shoulders), with the upper back, rotator cuff and core 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: Delts
Body part: Shoulders
Equipment: Kettlebell
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Shoulders · Posterior Deltoids

Secondary muscles

Upper Back · Trapezius, Rhomboids
Rotator Cuff · Infraspinatus, Teres Minor
Core · Rectus Abdominis, Transversus Abdominis

How to do Kettlebell Single Arm Rear Delt Fly

Stand in a wide stance with your left foot forward and your right leg extended back. Bend your knees slightly, lean forward, rest your left hand on your left thigh, and hold the kettlebell in your right hand using a neutral grip.
Let your right arm hang toward the floor with a slight bend in your elbow.
Raise the kettlebell out and backward until your arm reaches about shoulder height, squeezing your posterior deltoid.
Lower the kettlebell with control, then repeat for the desired number of repetitions before switching sides.

Form tips

Keep your chest up and your torso still during each repetition.
Raise your right arm directly out to the side without turning it into a row.
Avoid shrugging your right shoulder or swinging the kettlebell.
Exhale as you raise the kettlebell and inhale as you lower it.

Kettlebell Single Arm Rear Delt Fly alternatives

Plate Rear Delt Fly

Delts · intermediate

Cable Rear Delt Fly

Delts · beginner

Cable Single Arm Reverse Fly

Delts · beginner

Seated Dumbbell Rear Delt Fly

Delts · beginner

More delts exercises

Plate Internally Rotated Rear Delt Fly

Delts · intermediate

Bodyweight Bent Over Rear Delt Fly

Delts · intermediate

Bent Over Rear Delt Fly Dumbbell

Delts · intermediate

Suspension Trainer With Grips Single Arm Rear Delt Row

Delts · intermediate

Barbell Rear Delt Raise

Delts · intermediate

Rear Deltoid Fly Cable Resistance Band

Delts · beginner

Bent Over Rear Deltoid Fly Resistance Band

Delts · beginner

Dumbbell Rear Delt Row

Delts · intermediate

Kettlebell Single Arm Rear Delt Fly FAQ

What muscles does Kettlebell Single Arm Rear Delt Fly work?

Kettlebell Single Arm Rear Delt Fly mainly works the delts in the shoulders (Posterior Deltoids). The upper back, rotator cuff and core work as secondary muscles.

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

You need a kettlebell.

How many sets and reps of Kettlebell Single Arm Rear Delt 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 Rear Delt Fly good for beginners?

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

How many calories does Kettlebell Single Arm Rear Delt 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 Rear Delt Fly?

Other exercises for the delts include Plate Rear Delt Fly, Cable Rear Delt Fly, Cable Single Arm Reverse Fly and Seated Dumbbell Rear Delt Fly.

For developers

Use Kettlebell Single Arm Rear Delt 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_VHBWRD" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_VHBWRD",
  "name": "Kettlebell Single Arm Rear Delt Fly",
  "model": "male",
  "counterpartId": "ex_XG6AYF",
  "target": "Delts",
  "equipment": "Kettlebell",
  "media": {
    "mp4": "https://…/ex_VHBWRD/mp4-720.mp4?…",
    "poster": "https://…/ex_VHBWRD/poster.jpg?…"
  }
}