# Single Arm Kettlebell Rear Delt Flye

A bent-over, single-arm kettlebell raise where the straight arm lifts out to the side to shoulder height. Targets the rear delt, with the upper back assisting, while the free hand rests on the front knee.

- Beginner · Isolation
- Equipment: Kettlebell
- HD video: https://media.seto.fit/exercises/kettlebell-single-arm-rear-delt-fly/video/male.mp4
- HTML: https://seto.fit/exercises/single-arm-kettlebell-rear-delt-flye/

## Muscles worked

- Rear delts: 9/10
- Rhomboids: 5/10
- Traps: 5/10
- Infraspinatus: 4/10
- Teres minor: 4/10

## How to do the Single Arm Kettlebell Rear Delt Flye

1. Hinge forward in a staggered stance, free hand on your front thigh.
2. Let the kettlebell hang below your shoulder.
3. Raise your straight arm out to the side to shoulder height.
4. Slowly lower it until it hangs below your shoulder again.
5. Complete all reps on one side, then switch arms.

### Full technique — 7 steps

1. Stand in a staggered stance with one foot forward and the knee of that leg slightly bent.
2. Hinge at the hips until your torso is inclined forward, keeping your spine neutral and knees slightly bent.
3. Rest your free hand on the front thigh and let the kettlebell hang below your shoulder.
4. Keep your elbow straight and raise the arm out to the side in line with your shoulders.
5. Stop when your arm reaches shoulder height without shrugging or turning your torso.
6. Lower the kettlebell back under your shoulder along the same wide path.
7. Complete all reps on one side, then switch arms.

## Common mistakes

- Turning it into a row
- Twisting through the torso
- Shrugging the working shoulder
- Swinging the torso to start reps
- Standing up during reps

## Form cues

- Keep elbow straight
- Stop at shoulder height
- Keep torso fixed
- Don't shrug up
- Move only at shoulder

## How much to do

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

- **No equipment**: [Bodyweight Rear Delt Flye](https://seto.fit/exercises/bodyweight-rear-delt-flye/), [Plank Rear Delt Flye](https://seto.fit/exercises/plank-rear-delt-flye/)
- **Dumbbells**: [Single Arm Prone Dumbbell Rear Delt Raise](https://seto.fit/exercises/single-arm-prone-dumbbell-rear-delt-raise/), [Side Lying Dumbbell Rear Delt Raise](https://seto.fit/exercises/side-lying-dumbbell-rear-delt-raise/)
- **Cable machine**: [Single Arm Bent Over Cable Rear Delt Flye](https://seto.fit/exercises/single-arm-bent-over-cable-rear-delt-flye/), [Seated Cable Rear Delt Raise](https://seto.fit/exercises/seated-cable-rear-delt-raise/)
- **Resistance bands**: [Bent Over Resistance Band Rear Delt Flye](https://seto.fit/exercises/bent-over-resistance-band-rear-delt-flye/), [Chest Supported Resistance Band T-Raise](https://seto.fit/exercises/chest-supported-resistance-band-t-raise/)

## Where to start and where to go next

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

- **This exercise: Single Arm Kettlebell Rear Delt Flye — Beginner**
- Harder: [Cable Bent Arm Rear Delt Flye](https://seto.fit/exercises/cable-bent-arm-rear-delt-flye/) — Beginner
- Harder: [Cable Rear Delt Drive](https://seto.fit/exercises/cable-rear-delt-drive/) — Intermediate

## Quick answers

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

Primary: Rear delts 9/10. Also works: Rhomboids 5/10, Traps 5/10, Infraspinatus 4/10, Teres minor 4/10.

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

Finisher. Goes last, once the heavy work is done. ≈ 7 min with rest.

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

Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 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 Rear Delt Flye?

No equipment: Bodyweight Rear Delt Flye, Plank Rear Delt Flye. Dumbbells: Single Arm Prone Dumbbell Rear Delt Raise, Side Lying Dumbbell Rear Delt Raise. Cable machine: Single Arm Bent Over Cable Rear Delt Flye, Seated Cable Rear Delt Raise. Resistance bands: Bent Over Resistance Band Rear Delt Flye, Chest Supported Resistance Band T-Raise.

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

Cable Bent Arm Rear Delt Flye (Beginner), Cable Rear Delt Drive (Intermediate).

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

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