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