The Seated Kettlebell Reverse Fly targets upper back and shoulders, improving stability and posture. Holding a kettlebell in each hand, you mimic a bird flapping its wings for this strength-training exercise.
Sit on the edge of a bench and bend over at your waist so your chest is almost touching your thighs.
2
Hold a kettlebell in each hand, with hands slightly wider than shoulder-width apart and arms hanging towards the ground.
3
With a slight bend in your elbows, lift your arms out to the sides as if you were trying to fly.
4
Reach the point where your arms are almost parallel to the ground then slowly lower your arms to the starting position.
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Repeat the move according to your assigned number of repetitions. Remember not to lift the kettlebells using your back, keep the momentum in your arms.
Sit on the edge of a bench and bend over at your waist so your chest is almost touching your thighs.
Hold a kettlebell in each hand, with hands slightly wider than shoulder-width apart and arms hanging towards the ground.
With a slight bend in your elbows, lift your arms out to the sides as if you were trying to fly.
Reach the point where your arms are almost parallel to the ground then slowly lower your arms to the starting position.
Repeat the move according to your assigned number of repetitions. Remember not to lift the kettlebells using your back, keep the momentum in your arms.
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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