Suspended Reverse Fly
The Suspended Reverse Fly primarily works the Posterior Deltoid, with secondary activation of the Infraspinatus, Rhomboids, Teres Minor, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus, Lateral Deltoid. It is a suspension compound exercise at intermediate difficulty.
The Suspended Reverse Fly is a intermediate compound exercise performed with suspension, following a horizontal pull movement pattern. It primarily targets the Posterior Deltoid, with secondary engagement of the Infraspinatus, Rhomboids, Teres Minor, Trapezius (Lower), Trapezius (Middle). This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A suspension compound pull exercise targeting the Posterior Deltoid.
| Equipment | Suspension |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Posterior Deltoid |
| Secondary | Infraspinatus, Rhomboids, Teres Minor, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
The Posterior Deltoid is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Infraspinatus, Rhomboids, Teres Minor, Trapezius (Lower), and Trapezius (Middle) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus, and 1 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Posterior Deltoid (shoulders)
Secondary Muscles
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Teres Minor (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Gluteus Maximus (glutes)
- Stabilizer Muscle Lateral Deltoid (shoulders)
How to Perform
Preparation
- Grasp suspension handles and momentarily step back until arms are extended forward and straight.
- While keeping arms straight and shoulders back, step forward so body reclines back behind suspension handles.
- Position body and legs straight at desired angle hanging from handles with arms straight.
- Internally rotate shoulders so elbows are positioned directly outwards with arms straight or slightly bent.
- Shoulder should be positioned approximately 90° relative to torso position.
Execution
- Pull handles out to sides while keeping stiff elbow position and maintaining shoulder at 90° plane to torso throughout exercise.
- Raise up until upper arms are in-line to one another.
- Return to original position in same plane and repeat.
Comments
- Upper arms should travel in transverse path at shoulder level without allowing elbows to drop to minimizeLatissimus Dorsiinvolvement.
- A very upright position (ie: very light resistance) with one foot positioned slightly back (see 'Easier') is typically required for proper execution.
- Take care to maintain tension on suspension trainer near top of movement.
- Dismounting can be achieved by walking backward until body is upright or stepping out at top of movement.
- This exercise can be performed on TRXⓇ style suspension trainer or adjustable length gymnastics rings.
- SeeSuspended Reverse Flyperformed with dual anchor suspension trainer.
- Straps are crossed so they converge creating greater resistance at initiation of pull.
Tips & Common Mistakes
- Retract and depress your shoulder blades before initiating each rep.
- Lead with your elbows rather than your hands to maximize back engagement.
- Avoid shrugging your traps — keep your shoulders packed down and back.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Posterior Deltoid) and can be substituted based on your equipment or variation preferences.
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