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Shoulders · Intermediate

TRX T Deltoid Fly

Straight-arm suspension T raise emphasizing rear delts, rhomboids, and mid-trap control.

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Exercise overview

Training details

ShouldersUpper BackTraps Neck

Equipment

Suspension Trainer

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Face the anchor holding both handles and lean back with the body straight and straps tensioned.
  2. 02Begin with the arms extended in front of the chest and the palms facing inward.
  3. 03Open the arms out to the sides into a T shape while pulling the body toward upright.
  4. 04Keep a soft elbow bend, the shoulders down, and the trunk rigid throughout the lift.
  5. 05Return slowly to the leaned-back start and repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationTRX Y Deltoid FlyRelated variationSuspender Reverse FlyRelated variationSuspender Rear Delt Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteFace PullComparable substitute90 Degree Iso Chin UpComparable substituteAssisted Low-Bar Chin-Up

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