TRX Rear Delt Fly (How To, Benefits, Muscles Worked)

The TRX Rear Delt Fly is a bodyweight exercise that targets the rear shoulders and upper back while improving postural strength and shoulder stability.

Using the TRX, you perform a reverse fly motion to isolate the posterior deltoids and upper back muscles, helping to balance out pressing work and reduce shoulder strain.

Primary Muscles Worked: Rear Deltoids, Rhomboids, Trapezius
Secondary Muscles Worked: Lats, Biceps (stabilization), Core
Equipment Needed: TRX or Suspension Trainer

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How To Do TRX Rear Delt Fly

Step-by-Step Instructions

1. Set-Up:
   • Adjust the TRX straps to mid-length and face the anchor point.
   • Hold the handles with your palms facing each other and lean back, keeping your body in a straight line from head to heels.
   • Your arms should be fully extended in front of you with light tension on the straps.
2. Execution:
   • With a slight bend in your elbows, open your arms out to your sides until your body forms a “T” shape.
   • Focus on squeezing your shoulder blades together at the end of the movement.
   • Slowly return to the starting position with full control, maintaining tension on the straps.
3. Tips for Proper Form:
   • Keep your core engaged and body straight—don’t let your hips sag.
   • Lead the motion with your shoulders, not your hands.
   • Control the tempo, avoid jerky or swinging movements.
   • Adjust your foot position to control difficulty (step forward to make it harder, back to make it easier).

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Key Benefits

• Strengthens the rear delts, rhomboids, and upper back.
• Improves posture and shoulder stability.
• Balances pressing strength for healthier shoulders.
• Builds control and coordination through a full range of motion.

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Modifications and Variations

• Easier Option:
  • Stand more upright to reduce resistance.
  • Perform the movement with bent elbows to shorten the lever arm.
• Harder Option:
  • Step your feet closer to the anchor point to increase body angle.
  • Pause at the top for 1–2 seconds for extra rear delt activation.
  • Perform single-arm TRX rear delt flys for unilateral control and strength.

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Common Mistakes

• Overbending the Elbows: Keep a slight bend, don’t turn it into a row.
• Shrugging the Shoulders: Keep them down and back to isolate the rear delts.
• Using Momentum: Move slowly and deliberately to maintain constant tension.
• Letting the Core Collapse: Stay tight and aligned from head to heels.

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Reps and Sets Recommendations

• For Strength and Stability: 3–4 sets of 8–10 slow, controlled reps.
• For Hypertrophy: 3–4 sets of 10–12 reps.
• For Posture/Accessory Work: 2–3 sets of 12–15 lighter, controlled reps.

TRX Rear Delt Fly Alternatives

Need an alternative for TRX Rear Delt Flys? Here are a couple of exercises that you may be able to use as a substitute.

Dumbbell Rear Delt Flys

Dumbbell Rear Delt Flys is a great alternative because it mimics the motion of the TRX version, but uses dumbbells for resistance instead of your body weight.

To perform this exercise, bend over at the waist with a dumbbell in each hand, then raise the weights out to the sides, keeping your arms slightly bent. This exercise targets the rear delts and upper back similar to the TRX version, and the resistance can be easily adjusted by changing the weight of the dumbbells.

Face Pulls

Face Pulls are an excellent alternative because they target the rear deltoids and upper back muscles, much like TRX Rear Delt Flys.

Using a cable machine or resistance band, you pull the handles or band towards your face, separating your hands and engaging the rear delts. Face pulls can be easily modified to adjust the difficulty level, making them suitable for all strength levels.

More Links and Info

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