Shoulders
TRX W Fly
The TRX W Fly is a strength exercise with a TRX for your shoulders. Share of the load in the Zulta muscle model: lower traps 24%, mid traps 22% and rotator cuff 17%.
How to do it
- Adjust the suspension straps to mid length and face the anchor, a handle in each hand.
- Walk the feet forward and lean back with the arms straight in front, body in a straight line.
- Pull the elbows down and back toward the ribs while turning the hands up, so the arms form a W.
- Squeeze the shoulder blades down and together as the body rises.
- Lower slowly back to the leaning position with the arms straight.
Tips
- Keep the hands above the elbows at the end position.
- Keep the body rigid like a plank.
- Adjust the foot position to set the difficulty.
Common mistakes
- Letting the hips sag toward the floor.
- Flaring the elbows up to shoulder height.
- Shrugging to reach the end position.
Muscles worked by the TRX W Fly
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.
Bent elbows add external rotation. 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 W Fly alternatives
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Frequently asked questions
What muscles does the TRX W Fly work?
Mainly the lower traps and mid traps. The rotator cuff, rear delts and rhomboids assist.
Is the TRX W Fly good for beginners?
The TRX W Fly is rated intermediate. If you are new, learn the Prone W Raise first and build up from there.
What is a good alternative to the TRX W Fly?
For example the Cable W Raise, Prone 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.