TRX W-Fly

Rear Delts, Traps, RhomboidsTRX Suspension Trainer

A lateral fly variation that forms a 'W' shape to target the upper back, rear delts, and shoulder girdle.

How to do it

1Face the TRX anchor, grab the handles, and lean back with your body in a straight plank.

2Bend your elbows to 90 degrees and pull them out to the sides just below shoulder level.

3Squeeze your shoulder blades together to pull your chest up, using your upper back and shoulders.

4Hold the top position for a second where your arms form a clear 'W'.

5Lower yourself back down under control, extending your arms fully.

Common mistakes

Shrugging your shoulders toward your ears, overloading your upper traps.

Bending your wrists back, losing mechanical advantage and tension on the target muscles.

Arching your lower back to pull yourself up instead of driving through the upper back.

Breathing

Inhale as you lower your body back; exhale as you pull yourself up into the W position.

Make it harder or easier

To reduce resistance, step further away from the anchor. To increase resistance, step closer.

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.