TRX Y-Fly

Muscles worked by the TRX Y-Fly

Primary

Rear DeltsPosterior DeltoidTrapsTrapezius

Secondary

Side DeltsLateral DeltoidRhomboidsRhomboid Muscles

Also called: rear deltoid, posterior delt, rear delt, back delt, posterior deltoid, trap.

Equipment

Suspension Trainer

Also called: trx, trx straps, suspension straps, bodyweight straps, inversion straps.

How to do the TRX Y-Fly

1. Stand facing the anchor point, holding the handles with an overhand grip, palms facing down.
2. Lean back, extending your arms straight in front of you, maintaining a plank position with your body.
3. Raise your arms up and out into a 'Y' overhead, pulling your shoulder blades together and down as your body rises toward the anchor.
4. Keep a slight, fixed bend in the elbows throughout and squeeze your shoulder blades at the top.
5. Slowly control the descent back to the starting position, resisting the pull of the straps.

Form tips

• Adjust your body angle to modify difficulty: leaning further back increases the challenge.
• Focus on retracting and depressing your shoulder blades throughout the movement.
• Maintain a rigid core and straight body line to prevent sagging hips.

At a glance

TRX Y-Fly in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Cable Face Pull
• Cable Reverse Fly
• Dumbbell Face Pull
• Dumbbell Reverse Fly
• Machine Reverse Fly
• Rear Delt Fly
• Ring Face Pull
• TRX Face Pull

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "trx-y-fly",
  "name_en": "TRX Y-Fly",
  "name_de": "TRX Y-Fly",
  "name_es": "TRX Y-Fly",
  "description_en": "This suspension trainer exercise targets the posterior deltoids and trapezius, improving shoulder health and posture by strengthening the upper back.",
  "description_de": "Diese Schlingentrainer-Übung stärkt die hinteren Deltamuskeln und den Trapezmuskel, verbessert die Schultergesundheit und die Haltung durch Kräftigung des oberen Rückens.",
  "description_es": "Este ejercicio con el entrenador de suspensión fortalece los deltoides posteriores y el trapecio, mejorando la salud del hombro y la postura al fortalecer la parte superior de la espalda.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "intermediate",
  "equipment": "suspension_trainer",
  "body_part": "shoulders",
  "primary_muscles": [
    "posterior_deltoid",
    "trapezius"
  ],
  "secondary_muscles": [
    "lateral_deltoid",
    "rhomboids"
  ],
  "goals": [
    "hypertrophy",
    "mobility"
  ],
  "tags": [
    "pull_day",
    "calisthenics",
    "shoulder_stability"
  ],
  "variation_group": "reverse-fly",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand facing the anchor point, holding the handles with an overhand grip, palms facing down.",
    "Lean back, extending your arms straight in front of you, maintaining a plank position with your body.",
    "Raise your arms up and out into a 'Y' overhead, pulling your shoulder blades together and down as your body rises toward the anchor.",
    "Keep a slight, fixed bend in the elbows throughout and squeeze your shoulder blades at the top.",
    "Slowly control the descent back to the starting position, resisting the pull of the straps."
  ],
  "instructions_de": [
    "Stelle dich mit dem Gesicht zum Ankerpunkt und halte die Griffe im Obergriff, Handflächen nach unten.",
    "Lehne dich zurück, strecke deine Arme gerade nach vorne aus und halte deinen Körper in einer Plank-Position.",
    "Führe die Arme nach oben und außen in ein „Y“ über dem Kopf und ziehe die Schulterblätter zusammen und nach unten, während sich dein Körper Richtung Anker hebt.",
    "Halte die Ellbogen durchgehend leicht und fest gebeugt und drücke die Schulterblätter am oberen Punkt zusammen.",
    "Kontrolliere die Abwärtsbewegung langsam zurück in die Startposition und widerstehe dem Zug der Gurte."
  ],
  "instructions_es": [
    "Ponte frente al punto de anclaje, sujetando las asas con agarre prono, las palmas hacia abajo.",
    "Inclínate hacia atrás, extendiendo los brazos rectos hacia adelante, manteniendo tu cuerpo en posición de plancha.",
    "Lleva los brazos hacia arriba y hacia fuera formando una \"Y\" por encima de la cabeza, juntando y bajando los omóplatos mientras el cuerpo sube hacia el anclaje.",
    "Mantén los codos ligeramente flexionados y fijos todo el tiempo, apretando los omóplatos en la parte superior.",
    "Controla lentamente el descenso de vuelta a la posición inicial, resistiendo la tracción de las correas."
  ],
  "tips_en": [
    "Adjust your body angle to modify difficulty: leaning further back increases the challenge.",
    "Focus on retracting and depressing your shoulder blades throughout the movement.",
    "Maintain a rigid core and straight body line to prevent sagging hips."
  ],
  "tips_de": [
    "Passe deinen Körperwinkel an, um den Schwierigkeitsgrad zu ändern: Weiteres Zurücklehnen erhöht die Herausforderung.",
    "Konzentriere dich während der gesamten Bewegung auf das Zurückziehen und Absenken deiner Schulterblätter.",
    "Halte einen stabilen Rumpf und eine gerade Körperlinie, um ein Absinken der Hüften zu verhindern."
  ],
  "tips_es": [
    "Ajusta el ángulo de tu cuerpo para modificar la dificultad: inclinarte más hacia atrás aumenta el desafío.",
    "Concéntrate en la retracción y depresión de tus omóplatos durante todo el movimiento.",
    "Mantén un core rígido y una línea corporal recta para evitar que las caderas se caigan."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/trx-y-fly-start.webp",
      "peak": "images/flat/trx-y-fly-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "trx-y-fly");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.