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Suspension Trainer T-Deltoid Fly
A suspension exercise targeting the rear deltoids and upper back to improve shoulder stability and posture; commonly scaled by adjusting foot placement.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Rear Delts, Medial Delts
Traps
6/10Mid Traps, Lower Traps
Abs
3/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
45-60 seconds
How to Perform
Adjust the suspension straps to mid-length. Stand facing the anchor point, holding the handles with palms facing each other and arms extended in front of you. Lean back until your body forms a straight line.
- Keep your elbows slightly bent and locked in position.
- Pull the handles apart to the sides until your arms form a T shape.
- Squeeze your shoulder blades together at the peak of the movement.
- Slowly control the return to the starting position, keeping tension on the straps.
- Maintain a rigid plank position throughout the rep.
Coaching Tips
Form Cues
- Lead with knuckles
- Squeeze upper back
- Ribs down
- Keep straps tight
- Body like a plank
Breathing
Exhale as you pull your arms apart; inhale as you return to the starting position.
Tempo
3-1-1
Range of Motion
Start with hands together in front of the chest; end with arms fully extended to the sides in line with the shoulders.
Safety
Safety Notes
- Ensure the anchor point is secure before starting.
- Stop if you feel sharp pain in the front of the shoulder.
Spotting
Not recommended; adjust difficulty by walking feet forward or backward.
Common Mistakes
- Hyperextending the lower back
- Bending elbows too much
- Using momentum to pull up
- Allowing straps to go slack
When to Avoid
- Shoulder impingement
- Acute rotator cuff injury
Flexibility Needed
- Shoulder horizontal abduction to 90 degrees
- Thoracic extension
Build Up First
- Basic TRX handling
- Scapular retraction control
Also known as
TRX Rear Delt Fly, Suspension Rear Delt Fly, TRX T-Fly, Suspension T-Fly, Inverted Rear Delt Fly
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TRX W-Deltoid Fly
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Kettlebell Single-Arm Rear Delt Fly
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