Strength

Kettlebell Lying Reverse Fly

The Kettlebell Lying Reverse Fly, an effective workout for enhancing back, shoulder strength, and stability, involves lifting kettlebells while lying on your stomach and extending arms sideways.
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Kettlebell Lying Reverse Fly instructions
Step-by-step instructions
1
Lie face down on a flat bench, holding a kettlebell in each hand with your arms hanging down and your palms facing each other.
2
Keep your feet firmly on the ground.
3
Maintain a slight bend in your elbows as you raise the kettlebells to the side, aiming to bring them in line with your shoulders.
4
Slowly lower the kettlebells back to the starting position in a controlled manner.
5
Avoid jerking the weights up with your body, and aim for smooth, steady movements.
Lie face down on a flat bench, holding a kettlebell in each hand with your arms hanging down and your palms facing each other.
Keep your feet firmly on the ground.
Maintain a slight bend in your elbows as you raise the kettlebells to the side, aiming to bring them in line with your shoulders.
Slowly lower the kettlebells back to the starting position in a controlled manner.
Avoid jerking the weights up with your body, and aim for smooth, steady movements.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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