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Suspension Trainer W-Deltoid Fly
A suspension trainer exercise targeting the rear deltoids and rotator cuff to build shoulder stability and upper back strength; commonly scaled by adjusting foot placement.
About Exercise
Equipment
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
Anchor the suspension trainer overhead and adjust straps to mid-length. Stand facing the anchor, holding handles with palms facing each other, and lean back into a plank position with arms extended forward.
- Brace your core and maintain a straight line from head to heels.
- Pull your chest toward the anchor by driving elbows back and rotating hands upward.
- Form a 'W' shape at the top: elbows bent and lower than shoulders, hands wider than elbows.
- Squeeze your shoulder blades together and hold briefly.
- Slowly extend arms forward to return to the starting position with control.
Coaching Tips
Form Cues
- Make a W shape
- Squeeze shoulder blades
- Keep hips aligned
- Rotate thumbs back
- No slack in straps
Breathing
Exhale as you pull back into the 'W' shape; inhale as you extend arms forward.
Tempo
3-1-1
Range of Motion
Start with arms fully extended; pull until elbows are slightly behind the torso and hands are rotated back in line with ears.
Safety
Safety Notes
- Maintain constant tension on the straps throughout the movement.
- Stop if you feel sharp pain in the shoulder joint.
Spotting
Not recommended; step further away from the anchor to reduce difficulty if needed.
Common Mistakes
- Sagging hips
- Jutting chin forward
- Shrugging shoulders
- Using momentum
- Breaking wrist alignment
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 W Fly, Suspension W Fly, Rear Delt W Fly, Suspension Rear Delt Fly, Inverted W Fly
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TRX T-Deltoid Fly
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