TRX Reverse Fly

Rear delts, rhomboids, trapsTRX Suspension Trainer

Standing pulling exercise targeting the rear delts, rhomboids, and upper back to improve posture and shoulder health with zero axial loading.

How to do it

1Face the anchor point, grab the handles, and lean back with straight arms.

2Align your body in a plank and tension the straps, pulling your shoulders back slightly.

3Maintain a soft bend in your elbows and pull your arms wide out to shoulder level.

4Squeeze your shoulder blades tightly together at the top of the movement.

5Slowly lower back down under control, bringing your hands together in front of you.

Common mistakes

Bending arms to 90 degrees, turning the fly into a row and shifting load to the biceps.

Hinging or jerking at the hips to initiate the movement instead of using the upper back.

Hyperextending the lower back at peak contraction, placing unnecessary strain on the spine.

Breathing

Exhale as you pull your arms wide and lift your torso. Inhale as you slowly return to the start.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.