TRX Y-Fly

This suspension trainer exercise targets the posterior deltoids and trapezius, improving shoulder health and posture by strengthening the upper back.

How to do it

1. Stand facing the anchor point, holding the handles with an overhand grip, palms facing down.
2. Lean back, extending your arms straight in front of you, maintaining a plank position with your body.
3. Raise your arms up and out into a 'Y' overhead, pulling your shoulder blades together and down as your body rises toward the anchor.
4. Keep a slight, fixed bend in the elbows throughout and squeeze your shoulder blades at the top.
5. Slowly control the descent back to the starting position, resisting the pull of the straps.

Tips

• 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.

Muscles

Primary: Rear deltoid, Traps

Secondary: Side deltoid, Rhomboids