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Exercise guide
TRX Y-Fly
This suspension trainer exercise targets the posterior deltoids and trapezius, improving shoulder health and posture by strengthening the upper back.
What this exercise works
- Muscles
- posterior deltoid · trapezius · lateral deltoid · rhomboids
- Goals
- hypertrophy · mobility
- Equipment
- Suspension trainer
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand facing the anchor point, holding the handles with an overhand grip, palms facing each other.
- Lean back, extending your arms straight in front of you, maintaining a plank position with your body.
- Initiate the movement by pulling your shoulder blades together and down, forming a 'Y' shape with your body.
- Keep your arms straight and elbows slightly bent, squeezing your shoulder blades at the top.
- Slowly control the descent back to the starting position, resisting the pull of the straps.
Technique cues and common mistakes
- Adjust your body angle to modify difficulty: leaning further back increases the challenge.
- Focus on retracting and depressing your shoulder blades throughout the movement.
- Maintain a rigid core and straight body line to prevent sagging hips.