Videos
Instructions
- Stand facing the anchor point with feet shoulder-width apart, holding TRX handles.
- Lean back with arms extended in front of you, palms facing down, and engage your core.
- Pull your arms outward to form a 'T' shape at shoulder height while keeping your body straight.
- Pause briefly at the top, squeezing your shoulder blades together.
- Slowly return to the starting position in a controlled manner.
Technical Tips
- Maintain a neutral spine throughout the movement.
- Avoid shrugging your shoulders during the lift.
- Control the movement to prevent momentum from taking over.
Breathing Tips
- Inhale as you prepare in the starting position.
- Exhale as you lift your arms into the 'T' position.
- Inhale as you return to the starting position.
Medical restrictions
- Shoulder impingement or instability
- Severe rotator cuff injuries
- Acute upper back or neck pain
The TRX T Fly is a suspension-based bodyweight exercise that primarily targets the shoulders and upper back, with an emphasis on improving posture, scapular stability, and muscular balance. Ideal for functional training routines, this movement engages the rear deltoids and trapezius while requiring control, balance, and core stability. By utilizing the TRX straps, users can adjust the intensity by simply changing their body angle, making it suitable for various fitness levels. The T Fly is particularly effective in correcting postural imbalances caused by prolonged sitting or anterior-dominant training. Its open-chain, horizontal abduction pattern makes it a joint-friendly alternative to weighted reverse flies, especially beneficial for athletes or individuals recovering from shoulder dysfunction. Regular integration of the TRX T Fly into training programs can enhance scapular control, support shoulder health, and contribute to a well-rounded upper-body routine.
What muscles does the TRX T Fly work?
The TRX T Fly primarily works the shoulders and upper back, including the deltoids and trapezius, while also engaging the rhomboids for scapular control.
Is the TRX T Fly good for posture?
Yes, the TRX T Fly is excellent for improving posture by strengthening the upper back and counteracting the effects of forward shoulder posture from prolonged sitting.
Can beginners do the TRX T Fly?
Yes, beginners can perform the TRX T Fly by adjusting the body angle to reduce resistance and focusing on controlled movements.
How do I make the TRX T Fly harder?
To increase difficulty, step closer to the anchor point to create a steeper angle, increasing bodyweight resistance during the movement.
Is the TRX T Fly safe for shoulder rehab?
When performed with proper form and under guidance, the TRX T Fly can be part of a shoulder rehabilitation program to restore strength and mobility.