TETSUBand Reverse Fly vs Kettlebell Pirate Supper Legs
The Band Reverse Fly and the Kettlebell Pirate Supper Legs both train the delts as their primary muscle. The Band Reverse Fly uses a band while the Kettlebell Pirate Supper Legs uses a kettlebell. Here is how they compare and when to pick each.
Side-by-side comparison
| Band Reverse Fly | Kettlebell Pirate Supper Legs | |
|---|---|---|
| Primary muscle | delts | delts |
| Body part | shoulders | shoulders |
| Supporting muscles | upper back and trapezius | triceps and forearms |
| Equipment | band | kettlebell |
| Steps in our guide | 6 | 6 |
How each one starts
Band Reverse Fly — first steps
- Attach the band to a stationary object at chest height.
- Stand with your feet shoulder-width apart and hold the band with both hands in front of you.
Kettlebell Pirate Supper Legs — first steps
- Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
Full step-by-step guides are linked below.
Which should you choose?
The Band Reverse Fly gives accommodating resistance that peaks at the top of the range. The Kettlebell Pirate Supper Legs shifts the load off-center, adding grip and stabilizer demand. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the delts adapting.
Full form guides
Common questions
Is the Band Reverse Fly better than the Kettlebell Pirate Supper Legs?
Neither is universally better — both train the delts as the primary mover. The Band Reverse Fly gives accommodating resistance that peaks at the top of the range, while the Kettlebell Pirate Supper Legs shifts the load off-center, adding grip and stabilizer demand. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Band Reverse Fly and the Kettlebell Pirate Supper Legs in the same program?
Yes, but usually not in the same session — they overlap heavily on the delts. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Band Reverse Fly and the Kettlebell Pirate Supper Legs work the same muscles?
The primary muscle is the same: the delts. Supporting muscles differ slightly — upper back and trapezius for the Band Reverse Fly versus triceps and forearms for the Kettlebell Pirate Supper Legs.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.