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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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