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The Kettle Bell Rear Delt Fly is an upper body exercise that primarily targets the rear deltoids but also works the mid deltoids and traps. This is an isolation exercise which is well suited to beginner lifters.




  • Pick up a kettle bell in one hand and push your butt backwards so that your body is tilted forwards at around 45 degrees.
  • Lift the kettle bell out to the side, keeping a slight bend in your elbow, until your arm is parallel with the floor. From the top position, slowly lower the kettle bell back down to the starting position.
  • Avoid using momentum to swing the kettle bell up. Keep your back at the same angle throughout the exercise maintaining a neutral spine (do not arch your back).

Shoulder Muscle Diagram.

Shoulder Muscles