Kettlebell Single-Arm Rear-Delt Fly

1. Select an appropriate weight for the kettlebells. It is important to use a weight that allows you to perform the exercise with good form and without straining.

2. Sit down on the edge of a bench with your feet flat on the floor, slightly wider than shoulder-width apart.

3. Bend forward from the hips, keeping your back straight, until your upper body is nearly parallel to the floor. Let the kettlebells hang directly below your shoulders with your arms fully extended and palms facing each other.

4. Engage your core and maintain a slight bend in your elbows as you perform the exercise.

5. Slowly raise the kettlebells out to the sides, keeping your elbows slightly bent, until your arms are parallel to the floor and in line with your shoulders.

6. Squeeze your shoulder blades together at the top of the movement to engage the middle trapezius and rhomboids.

7. Hold the top position for a brief pause, then slowly lower the kettlebells back to the starting position under control.

8. Repeat the movement for the desired number of repetitions before resting and moving on to the next set.

Ensure breathing is consistent throughout the exercise: inhale as you lower the weights and exhale as you lift them. Remember to focus on form and control rather than the amount of weight lifted, as this will help prevent injury and target the intended muscle groups effectively.

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