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Suspension-Strap Reverse Fly

IntermediateStrengthTier T2

You stand holding two suspension-strap handles and lean back with your arms extended in front. You sweep both arms out to the sides in a wide arc, then bring them back.

Targets: Shoulder
Muscles: Posterior Deltoid, Rhomboids, Middle Trapezius

Stop if

Stop the movement and check with a clinician.

Also stop if you notice
Sharp or pinching pain in the shoulders, elbows, wrists or back during the pull or the return.
  • 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

  • suspension trainer + strap or belt

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand facing the overhead anchor with your feet flat, about shoulder-width apart and close to the point under the anchor, hold one handle in each hand with your palms facing each other, and lean back until the straps are taut and your arms are extended in front of you.
  • Keep your body in one straight line from your heels to your head and keep your feet planted.
  1. A man leaning back from two taut straps with both arms extended in front and his hands close together.

    Step 1 of 3

    Hold the handles facing the anchor with your feet shoulder-width apart. Lean back so the straps are taut, with your arms extended in front and your hands together at about head height.

  2. The same man with both arms swept out wide to the sides, his chest open, body still leaning back.

    Step 2 of 3

    Pull both hands out to the sides in a wide arc and squeeze your shoulder blades together, keeping the straps taut.

  3. A man leaning back from two taut straps with both arms extended in front and his hands close together.

    Step 3 of 3

    Hold the handles facing the anchor with your feet shoulder-width apart. Lean back so the straps are taut, with your arms extended in front and your hands together at about head height.

Safety Information

Beyond needing a sturdy point to anchor the straps overhead, this hangs your whole bodyweight from the anchor, so use only a fixed anchor rated for it, and a person with shoulder pain, instability or a recent shoulder injury should check with a clinician before trying it. Stop if the exercise causes sharp pain or if the straps go slack or a grip starts to slip. Use a clear space with nothing within reach of the swing of the body. 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.