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Shoulders

TRX T Fly

The TRX T Fly is a strength exercise with a TRX for your shoulders. Share of the load in the Zulta muscle model: mid traps 32%, rear delts 22% and lower traps 12%.

Level: IntermediateEquipment: TRXSingle-joint (isolation)

How to do it

  1. Adjust the suspension straps to mid length and face the anchor, holding a handle in each hand.
  2. Walk the feet forward and lean back with straight arms until the body is at an angle, straps taut.
  3. Keep the body in a straight line from head to heels.
  4. Pull the arms out to the sides into a T, lifting the body toward the anchor.
  5. Lower slowly back to the leaning position with the arms in front.

Tips

  • Walk the feet closer to the anchor to make it harder, further away to make it easier.
  • Keep the arms straight with just a soft bend in the elbows.
  • Squeeze the glutes so the hips do not sag.

Common mistakes

  • Letting the hips drop or bend.
  • Bending the elbows and rowing instead of flying.
  • Shrugging the shoulders to the ears.

Muscles worked by the TRX T Fly

  • Mid traps Primary32%
  • Rear delts Primary22%
  • Lower traps Secondary12%
  • Rhomboids Secondary12%
  • Rotator cuff Stabilizer10%
  • Side delts Minor8%
  • Upper abs Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Arms straight out to the side is horizontal abduction. Leaning back on straps, body weight as load. Raising the arms face down into Y, T or W shapes trains scapular retraction and upward rotation: the lower traps lead in the Y, the mid traps in the T, with the rear delt and rhomboids assisting.

TRX T Fly alternatives

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Frequently asked questions

What muscles does the TRX T Fly work?

Mainly the mid traps and rear delts. The lower traps and rhomboids assist.

Is the TRX T Fly good for beginners?

The TRX T Fly is rated intermediate. If you are new, learn the Prone T Raise first and build up from there.

What is a good alternative to the TRX T Fly?

For example the Prone T Raise, Cable W Raise and TRX Y Fly. They train mostly the same muscles, some with different equipment.

Sources

  • Ekstrom et al. 2003, JOSPT 33(5):247-258 (prone raises, lower and middle trapezius)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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