# Single Arm Kettlebell Flye

A one-arm chest flye on a flat bench using a kettlebell held by its handle. Trains the pecs through horizontal shoulder adduction one side at a time.

- Intermediate · Isolation
- Equipment: Kettlebell, Flat bench
- HD video: https://media.seto.fit/exercises/kettlebell-single-arm-chest-fly/video/male.mp4
- HTML: https://seto.fit/exercises/single-arm-kettlebell-flye/

## Muscles worked

- Mid chest: 9/10
- Front delts: 5/10
- Forearms: 4/10
- Biceps: 3/10
- Rotator Cuff: 3/10

## How to do the Single Arm Kettlebell Flye

1. Lie on a bench, feet flat, kettlebell over your chest in one hand.
2. Keep a slight bend in your elbow, free hand on your stomach.
3. Slowly lower the kettlebell out to the side in a wide arc.
4. Bring it back up, squeezing your chest as you finish.
5. Finish reps, then switch sides.

### Full technique — 7 steps

1. Lie on a flat bench with feet planted and a kettlebell held above your chest in one hand.
2. Rest your free hand on your stomach and keep a slight, fixed bend in your working elbow.
3. Set your shoulder blades down into the bench and hold the kettlebell over your chest.
4. Lower the kettlebell out to your side in a wide arc without changing your elbow angle.
5. Descend until your chest is fully stretched and your upper arm reaches bench level or slightly below.
6. Bring the kettlebell back along the same arc by drawing your upper arm inward.
7. Finish with the kettlebell above your chest, then complete all reps before switching sides.

## Common mistakes

- Turning the flye into a press
- Bending and straightening the elbows
- Dropping too deep at bottom
- Letting shoulders roll forward
- Twisting the torso toward the kettlebell

## Form cues

- Slight elbow bend, fixed angle
- Stretch, don't force depth
- Match the same arc
- Keep shoulders down and back
- Keep hips level

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 30 s · 3 reps in reserve · lower 3 s, lift 2 s
- **Muscle growth** (good fit): 3–4 sets of 10–12 reps · rest 1 min · 2–3 reps in reserve · lower 3 s, pause 1 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Chest Fly](https://seto.fit/exercises/resistance-band-chest-fly/), [Single Arm Resistance Band Chest Flye](https://seto.fit/exercises/single-arm-resistance-band-chest-flye/)
- **Cable machine**: [Lying Cable Flye](https://seto.fit/exercises/lying-cable-flye/), [Mid Cable Flye](https://seto.fit/exercises/mid-cable-flye/)
- **Dumbbells**: [Single Arm Dumbbell Floor Flye](https://seto.fit/exercises/single-arm-dumbbell-floor-flye/), [Stability Ball Dumbbell Flye](https://seto.fit/exercises/stability-ball-dumbbell-flye/)
- **Weight plates**: [Lying Svend Press](https://seto.fit/exercises/lying-svend-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Dumbbell Floor Flye](https://seto.fit/exercises/dumbbell-floor-flye/) — Beginner
- Easier: [Dumbbell Flye](https://seto.fit/exercises/dumbbell-flye/) — Beginner
- **This exercise: Single Arm Kettlebell Flye — Intermediate**
- Harder: [Suspension Trainer Chest Fly](https://seto.fit/exercises/suspension-trainer-chest-fly/) — 80% of bodyweight

## Quick answers

### What muscles does the Single Arm Kettlebell Flye work?

Primary: Mid chest 9/10. Also works: Front delts 5/10, Biceps 3/10, Forearms 4/10, Rotator Cuff 3/10.

### When should I do the Single Arm Kettlebell Flye in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 8 min with rest.

### How many sets and reps of the Single Arm Kettlebell Flye?

Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 3 reps in reserve. Muscle growth: 3–4 sets of 10–12 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Single Arm Kettlebell Flye?

Resistance bands: Resistance Band Chest Fly, Single Arm Resistance Band Chest Flye. Cable machine: Lying Cable Flye, Mid Cable Flye. Dumbbells: Single Arm Dumbbell Floor Flye, Stability Ball Dumbbell Flye. Weight plates: Lying Svend Press.

### What is an easier version of the Single Arm Kettlebell Flye?

Dumbbell Flye (Beginner), Dumbbell Floor Flye (Beginner).

### What is a harder version of the Single Arm Kettlebell Flye?

Suspension Trainer Chest Fly (80% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/