How to do the Single Arm Kettlebell Rear Delt Flye
- Hinge forward in a staggered stance, free hand on your front thigh.
- Let the kettlebell hang below your shoulder.
- Raise your straight arm out to the side to shoulder height.
- Slowly lower it until it hangs below your shoulder again.
- Complete all reps on one side, then switch arms.
Full technique — 7 steps
- Stand in a staggered stance with one foot forward and the knee of that leg slightly bent.
- Hinge at the hips until your torso is inclined forward, keeping your spine neutral and knees slightly bent.
- Rest your free hand on the front thigh and let the kettlebell hang below your shoulder.
- Keep your elbow straight and raise the arm out to the side in line with your shoulders.
- Stop when your arm reaches shoulder height without shrugging or turning your torso.
- Lower the kettlebell back under your shoulder along the same wide path.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
No equipment
- Bodyweight Rear Delt Flye Same level
- Plank Rear Delt Flye Harder
Dumbbells
- Single Arm Prone Dumbbell Rear Delt Raise Same level
- Side Lying Dumbbell Rear Delt Raise Same level
Cable machine
Resistance bands
- Bent Over Resistance Band Rear Delt Flye Same level
- Chest Supported Resistance Band T-Raise Same level
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
- Harder Cable Bent Arm Rear Delt Flye
- Harder Cable Rear Delt Drive
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).
