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

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.

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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