TRX Y-Fly

How to do it

1. Stand facing the anchor point, holding the handles with an overhand grip, palms facing each other.
2. Lean back, extending your arms straight in front of you, maintaining a plank position with your body.
3. Initiate the movement by pulling your shoulder blades together and down, forming a 'Y' shape with your body.
4. Keep your arms straight and elbows slightly bent, squeezing your shoulder blades at the top.
5. Slowly control the descent back to the starting position, resisting the pull of the straps.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Bent-Over Reverse Fly, it loads Mid-back / traps 10 points higher, Rear delts 10 points lower. It needs Suspension trainer where the other uses Dumbbells. Compared with the TRX Face Pull, it loads Mid-back / traps 15 points higher, Biceps 15 points lower, Rear delts 10 points lower.

Other ways to train this

• Bent-Over Reverse Fly Dumbbells
• Barbell Rear Delt Row BarbellIntermediate
• Kettlebell Rear Delt Row KettlebellsIntermediate

Other exercises for the Rear delts

• TRX Face Pull 85% Suspension trainer
• TRX Row 50% Suspension trainer
• Face Pull 90% Cable machine
• Reverse Pec Deck 90% Machines

Exercise illustrations and data by RepDB (repdb.co), used under licence.