Video
Instructions
- Adjust the TRX straps to mid-length and stand facing the anchor point.
- Lean back with arms extended in front of you at shoulder height, palms facing each other.
- Engage your core and keep your body in a straight line from head to heels.
- Open your arms laterally to form a T-shape, squeezing your shoulder blades together.
- Return slowly to the starting position with control.
Technical Tips
- Keep your wrists and elbows in line throughout the movement.
- Avoid shrugging your shoulders during the pull.
- Maintain a tight core to prevent arching of the lower back.
Breathing Tips
- Inhale while lowering back to the starting position.
- Exhale during the pulling motion as you open your arms.
Restrizioni mediche
- Shoulder impingement syndrome
- Rotator cuff injuries
- Severe scapular dyskinesis
- Recent upper back surgery
The TRX Rear Delt Fly is a bodyweight suspension exercise designed to isolate and strengthen the posterior deltoids and upper back muscles. Utilizing the TRX system, this movement requires controlled scapular retraction and arm abduction to effectively engage the rear shoulders and upper back. It is an excellent tool for developing shoulder stability, improving posture, and enhancing muscular balance. The adjustable incline makes it suitable for various fitness levels, while the instability provided by the straps activates core stabilizers throughout the movement. Athletes and fitness enthusiasts use this exercise to target the often-neglected rear delts, which are essential for balanced shoulder development and injury prevention. The TRX Rear Delt Fly is especially valuable for those who spend extended periods sitting or working at a desk, as it helps reverse the effects of poor posture by reinforcing upper back strength and control. Its versatility and low-impact nature make it a preferred choice in functional training programs and rehabilitation protocols.
What muscles does the TRX Rear Delt Fly work?
The TRX Rear Delt Fly primarily targets the rear deltoids and upper trapezius while engaging the rhomboids and core for stabilization.
Is the TRX Rear Delt Fly good for posture correction?
Yes, this exercise is effective for improving posture by strengthening the upper back and rear shoulder muscles responsible for scapular retraction.
How can I make the TRX Rear Delt Fly more challenging?
To increase difficulty, reduce your body angle by leaning back further, creating more resistance against gravity during the fly motion.
Can beginners do the TRX Rear Delt Fly?
Yes, beginners can perform it by adjusting the TRX straps and starting with a more upright body position to reduce intensity.
Is the TRX Rear Delt Fly safe for shoulder injuries?
It can be safe when performed with proper form and medical clearance, but it should be avoided if you have active shoulder impingement or rotator cuff tears.