TRX Y-Fly

Delts, Upper BackTRX Suspension Trainer

A bodyweight pull exercise targeting the upper back and rear delts using suspension straps. Raising your arms into a Y position improves posture and shoulder blade control.

How to do it

1Grab the TRX handles, face the anchor point, and lean back on straight arms.

2Set your feet hip-width apart and lock your body into a straight plank.

3Initiate by squeezing your shoulder blades together and pulling your straight arms up and out into a Y shape.

4Pause at the top for a second, squeezing your upper back hard.

5Slowly lower back down under control without letting your core relax.

Common mistakes

Bending your elbows, shifting tension off your shoulders and back onto your arms.

Kipping or arching your back, reducing tension and straining your lower back.

Shrugging your shoulders toward your ears, overactive neck muscles.

Breathing

Exhale as you raise your arms into the Y, and inhale as you lower back down under control.

Make it harder or easier

To regress, walk your feet further away from the anchor point to decrease the body angle.

To progress, step your feet closer to the anchor point to increase resistance.

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.