Target Body Part: Upper Body

  • Primary Muscles: Deltoids (Anterior/Medial/Posterior) as well as musculature of the upper back (lats/rhomboids/serratus anterior)
  • Secondary Muscles: Erector Spinae, Transverse Abdominus

Equipment Needed: TRX

Performance Points:

  • Movement begins from a standing position, hands on the TRX.
  • The movement is initiated by slowly walking your feet out in front of you until you reach a challenging yet manageable angle.
  • Arms are extended in front of you, core engaged.
  • As you engage your core, begin to raise your arms at a 45 degree angle to form a “Y” position, squeezing the lower fibers of your scapula.
  • Goal is to keep the arms straight throughout
  • Slowly begin to lower the arms, maintaining a tight, rigid body – return to starting position
  • The “T” deltoid fly is performed in the same manner however palms face each other as arms fly out to the sides of your body at shoulder height, forming a “T” position.


  • Include this exercise as part of a upper body/core workout
  • Complete 8-12 repetitions at an increased incline (Strength) / 20+ repetitions (endurance) with a more upright incline. Can also do exercise for time ie. 20 sec work, 10 sec rest


  • Beginner: Decrease the angle at which you perform the exercise, standing more upright
  • Advanced: Increase the angle at which you perform the exercise. Can also incorporate balance by doing it on one foot.