Kettlebell single arm floor fly

Muscles worked: Shoulders
Shoulders
🔧 Kettlebell ↕ Push 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Lower the kettlebell in a wide arc to the side, aligning your upper arm with your body. Engage your core to prevent rotation. Squeeze your chest to return to the starting position. Switch arms after each set.

Muscles Worked

Anterior Delts
Secondary: Rectus Abdominis, External Obliques, Triceps

Tips

Maintaining a slight bend in your elbow throughout the movement helps to protect your joint and allows for a more controlled arc. Actively engage your core muscles throughout the exercise to stabilize your torso and prevent unwanted rotation or arching in your lower back. Focus on squeezing your chest muscles at the top of the movement to fully activate the targeted muscles and ensure a complete range of motion. Perform the wide arc with control, avoiding jerky movements, to maximize muscle engagement and minimize the risk of injury.

Similar exercises

Dumbbell single arm chest fly Shoulders · 🔧 Dumbbells, Flat Bench 2/10 Kettlebell single arm floor press Upper arms, Shoulders · 🔧 Kettlebell 3/10 Dumbbell single arm low fly Chest · 🔧 Dumbbell 2/10 Dumbbell single arm rear delt fly Shoulders · 🔧 Dumbbell 2/10 Dumbbell single arm floor press Upper arms, Shoulders · 🔧 Dumbbells 3/10 Kettlebell single arm overhead press Shoulders · 🔧 Kettlebell 3/10 Kettlebell single arm overhead march Abs, Shoulders, Hip flexors · 🔧 Kettlebell 4/10 Dumbbell single arm overhead lunge Glutes, Hamstrings, Abs, Shoulders · 🔧 Dumbbells 5/10
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