TRX T-Fly

Delts, Upper BackTRX Suspension Trainer

Targets the rear deltoids and upper back muscles. Helps balance shoulder development and improves arm control.

How to do it

1Stand facing the TRX anchor, keeping the straps taut at chest height.

2Lean back with your body straight and feet shoulder-width apart.

3Open your arms out to the sides into a T-shape with a soft bend in your elbows, pulling your chest forward.

4Pause briefly at the top, focusing on contracting your rear delts and upper back muscles.

5Lower under control by bringing your hands back together in front of you.

Common mistakes

Using momentum or thrusting your hips to start the move, reducing work on target muscles.

Bending your elbows too much, turning the fly into a standard row.

Tilting your head back, placing unnecessary stress on your cervical spine.

Breathing

Exhale as you pull your arms out to the sides; inhale as you lower back down under control.

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.