Suspension Trainer Rear Delt Flye

Technique

How to perform Suspension Trainer Rear Delt Flye

1. Adjust the Suspension Trainer straps so the handles hang at mid-chest height. The longer the straps and the more upright your body, the easier the movement; shortening the straps and walking your feet forward to place your body closer to horizontal will make it harder.
2. Stand facing the anchor point, feet hip- to shoulder-width apart, and grasp the handles with a neutral grip (palms facing each other).
3. Lean back until the straps are taut, arms fully extended, and your body forms a straight line from head to heels.
4. Brace your core and retract your shoulder blades slightly - this is your starting position.
5. Exhale as you open your arms in a wide arc, pulling your chest toward the anchor while keeping a slight bend in your elbows and squeezing your rear delts together. Avoid shrugging your shoulders or bending your hips.
6. Pause briefly when your hands are in line with your shoulders and your torso is nearly upright, maintaining tension through your upper back.
7. Inhale as you reverse the motion, lowering your body by extending your arms back to the starting position under control, keeping the straps taut the entire time.
8. Repeat for the prescribed repetitions, adjusting your foot position or strap length as needed to match the desired difficulty.

GymDaze demonstration

Watch Suspension Trainer Rear Delt Flye

Programming relevance

Muscles involved

Primary targets: Posterior Deltoid.