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Shoulders · Intermediate

TRX Y Deltoid Fly

Straight-arm suspension Y raise training overhead shoulder control, rear delts, and lower-trap contribution.

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Exercise overview

Training details

ShouldersTraps NeckUpper Back

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 under tension.
  2. 02Start with the arms extended in front of the chest and the shoulders set away from the ears.
  3. 03Raise the arms diagonally overhead into a Y shape as the body moves toward upright.
  4. 04Keep the ribs controlled and the neck relaxed at the top.
  5. 05Lower under control to the starting angle 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 T Deltoid FlyRelated variationSuspender Reverse Fly

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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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