Kettlebell Single-Arm Alternate Fly
The alternating fly with kettlebells: one bell opens out to the side while the other stays up, and the hanging weight tests the wrist.
How to do it
Setup
Flat bench, both bells held up over the chest by the handles.
Steps
- Take one bell out to the side along a wide arc.
- Bring it back until the two bells are side by side.
- Repeat with the other arm.
Common mistakes
Wrist bending under the hanging bell: grip hard, knuckles up. The waiting bell sagging: hold it over the shoulder. Going deep with a heavy bell: stop at shoulder level.
Breathing
Exhale on the fly, inhale on the return.
