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Strap Ring Fly

AdvancedStrengthTier T4

You lie face down with both forearms in ring straps, holding gymnastic rings that hang just off the floor. You sweep your arms out to the sides and back together.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

suspension_trainer

Home Options

  • strap or belt + suspension trainer

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man in a straight-arm plank, both hands gripping gymnastic rings beneath his shoulders, a strap wrapped around each forearm.

    Step 1 of 3

    Assume a straight-arm plank with your shoulders over your hands, gripping a pair of gymnastic rings turned outward past parallel, your forearms slipped through the LARS straps.

  2. The same man, now with his hands pushed out to the sides on the rings, his chest lowered level with his shoulders, arms forming a letter-T shape.

    Step 2 of 3

    Push your hands straight out to the side, keeping straight elbows and a 90-degree armpit angle, and descend until your chest is level with your shoulders.

  3. A man in a straight-arm plank, both hands gripping gymnastic rings beneath his shoulders, a strap wrapped around each forearm.

    Step 3 of 3

    Assume a straight-arm plank with your shoulders over your hands, gripping a pair of gymnastic rings turned outward past parallel, your forearms slipped through the LARS straps.

Safety Information

Keep both elbows locked straight throughout the whole descent, because letting an elbow bend under this bodyweight-suspended load turns the exercise into an uncontrolled press rather than the intended shoulder sweep. If you have a shoulder injury, elbow instability, a wrist condition, or are new to suspended-ring training, ask a physical therapist or physician before attempting this exercise, because it bears the full bodyweight through both shoulders, elbows, and forearms on a pair of freely-swinging, suspended rings with no floor contact under either hand. Stop and press back up to the starting plank with control immediately if you feel a pinch, sharp pain, a loss of ring or strap grip, or instability in either shoulder, elbow, or wrist at any point during the descent. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.