Suspender Reverse Fly
Description
The suspender reverse fly uses suspension straps gripped above your head with the body angled below. By pulling the arms out to the sides in a fly motion, you train the rear delts and rhomboids. The strap setup makes the exercise easy to scale by changing your foot position.
Muscle Group
Equipment Required
Suspender Reverse Fly Instructions
- Anchor suspension straps overhead at a sturdy point.
- Stand facing the anchor and grip the handles with both hands.
- Walk your feet forward so your body angles back with arms extended.
- Set your feet shoulder-width apart on the floor.
- Brace your core and pull your shoulders back.
- Pull your hands out to the sides in a wide arc.
- Squeeze your shoulder blades together at the back position.
- Lower yourself back to the starting position with control.
Suspender Reverse Fly Form & Visual
Suspender Reverse Fly Benefits
- Bodyweight rear delt training
- Easy to scale by changing foot position
- Builds posterior shoulder strength
- Improves posture
- Useful for shoulder balance work
- Excellent for home or travel training
Suspender Reverse Fly Muscles Worked
- Posterior deltoid
- Rhomboids
- Trapezius (middle and lower)
Suspender Reverse Fly Variations & Alternatives
- TRX Reverse Fly
- Bent Over Reverse Fly
- Cable Reverse Fly
- Face Pull
