T” Deltoid Fly




Targets: Back and core

Traditional shoulder flies force lifters into a bent-over position, which can be uncomfortable at the end of a long session. The TRX “T” Deltoid Fly exercise targets the back of the shoulders with the same flying motion but in a standing position utilizing bodyweight for resistance. By either keeping your elbows straight (harder) or bending them slightly (easier), this exercise can easily be modified throughout the set to completely fatigue the upper back and shoulders.

How to: Start with a staggered stance facing the pivot point with your right foot a few inches in front of your left facing the pivot point. Your right foot should be flat on the floor, and your left foot should be balanced on the ball of the foot. Grab the straps in each hand. Start with both hands together straight in front of you and your weight centered on your left foot. Keeping your arms as straight as possible, pull against the TRX and fly your arms out into a “T” position (straight out to your sides). As you get towards the end of the movement, your weight should transfer onto your right foot. Slowly lower yourself before repeating.