Videos
Instructions
- Stand facing the anchor point with the TRX handles in hand.
- Lean back with arms extended in front of you and palms facing forward.
- Pull your body upward by driving your elbows back and out, forming a 'W' shape.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly return to the starting position under control.
Technical Tips
- Keep your core tight to maintain alignment.
- Avoid shrugging your shoulders during the pull.
- Maintain a neutral spine throughout the movement.
- Focus on scapular retraction rather than biceps pulling.
Breathing Tips
- Inhale as you lower yourself back to the start.
- Exhale as you pull yourself upward into the W position.
Medical restrictions
- Shoulder impingement syndrome
- Rotator cuff injuries
- Cervical spine disorders
The TRX W Fly is a powerful bodyweight exercise designed to target the upper back and shoulder stabilizers using suspension training. Performed with TRX straps, this movement emphasizes scapular retraction and postural control, making it ideal for improving shoulder health, upper body strength, and stability. As the body is suspended at an incline, users must engage the core while activating the rhomboids, rear deltoids, and traps to complete each repetition. This fly variation mimics a pulling motion that creates a 'W' shape with the arms, effectively reinforcing good postural mechanics and enhancing muscular endurance in the upper posterior chain. The TRX W Fly is particularly valuable for individuals looking to correct rounded shoulders or imbalances caused by dominant anterior chain muscles. Suitable for intermediate practitioners, it challenges both the muscular and neuromuscular systems, promoting better control, balance, and shoulder mobility. Its adjustable difficulty—by modifying foot position—makes it a versatile addition to any functional strength routine, rehabilitation plan, or performance-based program. No external load is needed beyond body weight and gravity, making it an effective and accessible tool for athletes, office workers, or anyone seeking stronger, healthier shoulders.
What muscles do TRX W Fly exercises target?
The TRX W Fly primarily targets the back and shoulders, especially the rhomboids, rear deltoids, and trapezius muscles, helping improve posture and upper body stability.
Is the TRX W Fly good for improving posture?
Yes, the TRX W Fly is excellent for posture as it strengthens the scapular stabilizers and upper back muscles responsible for retracting the shoulders and maintaining an upright position.
Can beginners do the TRX W Fly exercise?
The TRX W Fly is best suited for intermediate users, but beginners can start with a less steep angle to reduce intensity and gradually build strength and control.
What is the correct form for a TRX W Fly?
Correct form involves keeping a tight core, retracting the shoulder blades, pulling the elbows back in a W shape, and avoiding shoulder shrugging or momentum-based movement.
How can I make the TRX W Fly easier or harder?
To adjust difficulty, change your foot position—stepping back decreases intensity, while stepping forward and increasing the incline makes it more challenging.