TRX Y Fly
The TRX Y Fly primarily works the Posterior Deltoid, Trapezius (Middle), Trapezius (Upper), with secondary activation of the Infraspinatus, Rhomboids and stabilizer support from the Rectus Abdominis, Transverse Abdominis. It is a suspension isolation exercise at advanced difficulty.
The TRX Y Fly is an advanced isolation exercise performed with suspension, following a vertical pull movement pattern. It primarily targets the Posterior Deltoid, Trapezius (Middle), Trapezius (Upper), with secondary engagement of the Infraspinatus, Rhomboids. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
Hold suspension straps and raise your arms to form a Y shape while retracting shoulders.
| Equipment | Suspension |
|---|---|
| Difficulty | Advanced |
| Type | Isolation |
| Movement | Vertical Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Posterior Deltoid, Trapezius (Middle), Trapezius (Upper) |
| Secondary | Infraspinatus, Rhomboids |
Muscles Worked
The Posterior Deltoid, Trapezius (Middle), and Trapezius (Upper) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Infraspinatus, and Rhomboids act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Rectus Abdominis, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Posterior Deltoid (shoulders)
- Primary Muscle Trapezius (Middle) (back)
- Primary Muscle Trapezius (Upper) (back)
Secondary Muscles
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Rhomboids (back)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Grasp suspension trainer handles.
- Lean body to create resistance angle.
Execution
- Pull body or weight upward until upper arms are at sides.
- Lower under control to starting position.
- Repeat.
Comments
- This is an advanced exercise.
- Ensure proper form before adding load.
Tips & Common Mistakes
- Initiate by pulling your shoulder blades down before bending your elbows.
- Avoid swinging or using momentum — control every inch of the range of motion.
- Full range of motion matters: start from a dead hang for maximum lat stretch.
Programming Suggestions
Adapt your sets and reps to your training goal. This is an advanced exercise — experienced lifters can push intensity higher and use more varied rep schemes.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Posterior Deltoid, Trapezius (Middle), Trapezius (Upper)) and can be substituted based on your equipment or variation preferences.
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