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Shoulders

TRX Y Fly

The TRX Y Fly is a strength exercise with a TRX for your shoulders. Share of the load in the Zulta muscle model: lower traps 27%, mid traps 23% and rear delts 16%.

Level: IntermediateEquipment: TRXSingle-joint (isolation)

How to do it

  1. Adjust the suspension straps to mid length and face the anchor, a handle in each hand.
  2. Walk the feet forward and lean back with straight arms, body in a straight line.
  3. Raise the arms up and out overhead into a Y, pulling the body toward the anchor.
  4. Finish with the arms beside the head and the body closer to upright.
  5. Lower slowly back to the leaning position with the arms in front.

Tips

  • Keep the arms straight throughout; this is not a pull-up.
  • Pull the shoulder blades down as the arms go overhead.
  • Start with the feet further from the anchor: this version is harder than the T.

Common mistakes

  • Bending the elbows to pull the body up.
  • Arching the lower back at the top.
  • Shrugging the shoulders to the ears.

Muscles worked by the TRX Y Fly

  • Lower traps Primary27%
  • Mid traps Primary23%
  • Rear delts Secondary16%
  • 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.

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 Y Fly alternatives

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Frequently asked questions

What muscles does the TRX Y Fly work?

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

Is the TRX Y Fly good for beginners?

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

What is a good alternative to the TRX Y Fly?

For example the Chest Supported Y Raise, Prone Y Raise and TRX W 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)

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