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TRX W-Deltoid Fly
TRX suspension exercise that isolates rear deltoids and upper back through horizontal pulling to build shoulder stability and improve posture.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Lats, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Rear Delts
Traps
7/10Mid Traps, Lower Traps
Lats
5/10Abs
4/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust TRX straps to mid-length and anchor securely overhead. Stand facing the anchor, grab handles with palms facing each other, and lean back into a plank position with arms extended forward at shoulder height.
- Brace core and squeeze shoulder blades together.
- Pull chest toward anchor while separating hands laterally and bending elbows to form a 'W' shape with arms and head.
- Drive knuckles back above shoulders.
- Slowly extend arms forward, resisting gravity to return to start.
- Maintain straight body line from head to heels.
Coaching Tips
Form Cues
- Squeeze shoulder blades
- Keep body plank straight
- Elbows slightly bent
- Control the return
- Eyes forward
Breathing
Inhale as you extend arms to start position; exhale as you pull into the 'W' shape while bracing core.
Tempo
3-1-2
Range of Motion
Extend arms fully forward at shoulder height; pull until elbows bend and arms form 'W' with knuckles above shoulders, keeping slight elbow bend throughout.
Safety
Safety Notes
- Avoid if acute shoulder pain or injury
- Consult professional for pre-existing shoulder issues
- Keep slight elbow bend to protect joints
- Maintain constant strap tension
- Adjust angle for comfort if needed
Spotting
No spotting required; use solo or with partner for form feedback if beginner.
Common Mistakes
- Sagging hips
- Using momentum
- Locking elbows
- Arching back
- Incomplete range
When to Avoid
- Shoulder impingement
- Recent shoulder injury
- Rotator cuff issues
Flexibility Needed
- Adequate shoulder external rotation
- Full shoulder flexion range
Build Up First
- Proficient plank hold
- Basic TRX handling
- Scapular retraction control
Also known as
TRX Rear Delt Fly, TRX W Fly, Suspension W Deltoid Fly
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