Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Kettlebell Bent-Over Reverse Fly

IntermediateStrengthTier T3

You hold a kettlebell in each hand, bend your knees slightly, and hinge at the hips so your torso leans forward. You raise both arms out to the sides, then lower them.

Targets: Shoulder
Muscles: Posterior Deltoid, Rhomboids, Middle Trapezius

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

kettlebells

Home Options

  • kettlebell

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand tall with the feet about hip-width apart and a kettlebell in each hand at arm's length with a light grip, then bend the knees slightly and hinge at the hips until the torso is almost parallel to the ground, letting both slightly bent arms hang.
  • Keep the movement under control.
  1. A man hinged forward at the hips with a straight back, both arms hanging down with slightly bent elbows and a kettlebell hanging from each hand.

    Step 1 of 3

    Bend your knees slightly and hinge at the hips, torso almost parallel to the floor, with a kettlebell hanging from each slightly bent arm.

  2. The same man still hinged forward, both nearly straight arms raised out to the sides level with his shoulders, a kettlebell hanging from each hand.

    Step 2 of 3

    Raise both arms out to your sides in a wide arc until they are level with your shoulders, the kettlebells still in your hands.

  3. A man hinged forward at the hips with a straight back, both arms hanging down with slightly bent elbows and a kettlebell hanging from each hand.

    Step 3 of 3

    Bend your knees slightly and hinge at the hips, torso almost parallel to the floor, with a kettlebell hanging from each slightly bent arm.

Safety Information

Keep the back straight and the core braced while hinged forward, because the torso stays inclined under load for the whole movement. If you have a shoulder, back, hip or neck condition, or are new to loaded arm raises, ask a physiotherapist or physician before using kettlebells. Stop and lower the kettlebells under control if you feel sharp pain, pinching or numbness in the shoulders, back or arms. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.